Dumbbell Squats

Dumbbell Squats is an intermediate level lower body exercise. The squat is one of the best exercises as it requires full body coordination and activates many muscles. It is also one of the most challenging exercises to master. If you have not done squats before I recommend starting with body weight squats until you get comfortable with the technique and posture. Throughout the squat movement make sure to keep your back straight with your chest and head up. With your hands out in front of you parallel to the floor, slowly drop your hips while bringing your butt back as if you were sitting down in a chair. You want to have a slight torso tilt forward to keep your balance while you drop to the bottom of the squat. Come down until your knees and hip are in line (or as close to that as comfortable) then slower return back up and breath out. Make sure your knees do not go past your toes and your heels stay on the ground.

There are two different versions of the dumbbell squat:

1. Dumbbell off the floor- This version is often called the sumo squat as your feet are wider much like a sumo wrestlers squat position. Once the opposite end of the dumbbell touches the floor, slowly return back up to the top of the position while breathing out.

2. Dumbbells on your shoulder- This version is similar to a front barbell squat and incorporates more core work. Bring the dumbbells up to your shoulder so that one end is resting on your shoulder. Keep your elbows in as you lower to the bottom of the squat. Be sure to keep your core tight as you tilt your torso forward as the tilt will naturally pull your weight forward.


Lower Body | Intermediate | Glutes (Butt), Quadriceps (Quads), Hamstrings | Dumbbells