Dumbbell kneeling squat

Category

Legs

Difficulty

Beginner

Equipment

Dumbbells

Primary muscles

Gluteus Maximus, Gluteus Mideus, Quadriceps Femoris

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Erector Spinae

How to do it

1. Begin in a kneeling position with both knees on the floor, torso straight upright from knees to shoulders. Holding a dumbbell in each hand with a neutral grip (palms facing each other) at shoulder height.
2. Bend your knees further pushing your hips backward to sit back onto your heels, keeping your torso upright.
3. Push your hips forward and squeeze your glutes to return to the starting position.
4. Repeat the movement for the desired number of repetitions, maintaining a controlled motion throughout.

Form tips

• Squeeze your glutes as you push your hips forward to maximize muscle activation.
• Keep your torso upright and avoid leaning forward during the movement.
• Use a controlled motion to avoid putting strain on your knees.