dumbbell-squat
Stand with feet shoulder-width apart, toes slightly out, holding a dumbbell vertically against your chest (goblet squat style) or one in each hand by your sides. Brace your core and keep your chest lifted, shoulders back and down.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Moderate
Primary muscles
- Quadriceps
- Gluteus maximus
Secondary muscles
- Hamstrings
- Adductor magnus
- Erector spinae
- Rectus abdominis
- Obliques
Target muscles
- legs
- glutes
- core
How to perform
- 1
Stand with feet shoulder-width apart, toes slightly out, holding a dumbbell vertically against your chest (goblet squat style) or one in each hand by your sides.
- 2
Brace your core and keep your chest lifted, shoulders back and down.
- 3
Initiate the movement by pushing your hips back and bending your knees simultaneously.
- 4
Lower your body as if sitting into a chair, ensuring your knees track over your toes and do not cave inward.
- 5
Descend until your thighs are at least parallel to the floor, or as deep as comfortable while maintaining good form.
- 6
Drive through your heels, squeezing your glutes and quads to return to the starting position.
Safety & form
Train smart. Read these notes before adding heavy load.
