Dumbbell squats

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. Keep your chest up and shoulders back.
2. Bend your knees and push your hips back as if you are sitting in a chair, lowering your body into a squat position. Ensure your knees do not extend beyond your toes.
3. Continue lowering until your thighs are parallel to the floor, keeping your weight evenly distributed through your heels.
4. Push through your heels to stand back up to the starting position, squeezing your glutes at the top.

Form tips

• Keep your feet flat on the floor to maintain stability.
• Align your knees with your toes throughout the movement to prevent straining your knees.
• Lower yourself in a controlled manner to maintain balance and form.