The dumbbell squat is a great exercise for beginners. This movement engages numerous muscles in one exercise. Minimal equipment is needed and you can literally do this anywhere. The main muscle getting worked is the quadriceps. Other muscles in this exercise include calves, glutes, hamstrings and lower back.
- Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
- Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section.
- Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until your thighs are parallel to the floor. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- Begin to raise your torso as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
- Repeat for the recommended amount of repetitions.
See More Cross Training and Strength Workout Video – Click Here
Caution: Be cautious with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly. You may use wrist wraps for this exercise.
Variations: As previously mentioned, there are various stances that can be used depending on what you want to emphasize.
You can also use a barbell for this exercise.
Also See: Trap Bar Deadlift vs Barbell Deadlift
JOIN THE 3030 ACCOUNTABILITY CLUB
Does the following sound like you?
- Need motivation, support, and guidance in your pursuit of fitness
- Looking to get in-shape for an upcoming event or activity?
- Unsure of how to get started and what to do?
With a combined 50+ years of experience Weight Training, Ironman Triathlon racing, Bodybuilding, and One-on-One Coaching, the Endurance Hour Team of Dave Erickson and Wendy Mader can help!
We will send you a new 30 minute workout everyday for the next 30 days to your phone via video/text message (6 Days On, 1 Day Off: Active Recovery)
Here's how it works. You'll first get a personalized video the day before your workout followed by a text version. If applicable, you'll also get a private video link to demonstrations on how to perform each exercise.
Your job is to complete the workout and then text us back photo-proof in the form of watch data, sweaty selfie, equipment display, etc. Your choice. That's it.
It's a daily accountability support system designed to boost your fitness goals, habits and lifestyle. You can do this and we can help!
Choose between two options:
Strength and Conditioning
Equipment: Dumbbells and/or Body Weight
Strictly Cardio (4 Plans)
Run Only, Bike Only, Swim Only or bike/run combo
All Bike and Run Workouts are Based on Your Rate of Perceived Exertion.
Membership is only $59 - All Sessions Begin the First of Every Month - Limited to 20 New Athletes Each Month - Signup Early!