This exercise works the quadriceps, adductors, glutes and to a lesser extent the hamstrings and lower back. It’s ideal for jumping, running or kicking sports and is often practiced by fitness enthusiasts who want to tone the lower body. The exercise is suitable for all levels, but if not performed properly, injuries can occur. Emphasize correct technique. Beginners will find this exercise more stable than the barbell squat because the dumbbells are kept close to the center of gravity of the body. The dumbbell squat can also be done at home.
How to do the dumbbell squat
Stand with feet shoulder-width apart and hold the dumbbells at your sides, palms facing in. Focus on a point at eye level in front of you. Bend the knees and slowly lower until the thighs are parallel to the floor. Stretch the legs again. The back should remain straight, with the normal curve in the leather, and the heels on the floor. When your heels lift, stop lowering.
Do it well
The heels should stay on the floor. Straighten the back by pushing the chest forward.
Warning
Don’t go down too fast, don’t let the body bounce at the bottom of the squat, and don’t arch the upper back.
Variations of the dumbbell squat
Light
Use a fitness ball against a wall near your lower back for extra support and balance during the squat. While lowering and back up, let the ball roll up and down the back.
Heavy
Stand on the edge of a sturdy board or bench and do a single-leg dumbbell squat. Slowly lower the body, as in the standard exercise, but lower one leg off the box or bench and transfer the body weight and dumbbells to the other leg. The extra weight activates the quadriceps and the large gluteal muscle (gluteaus maximus). Repeat with both legs.
Active muscles
- Adductor brevis (onder adductor longus)
- Vastus intermedius (onder rectus femoris)
- Adductor longus
- Adductor magnus
- Vastus lateralis
- Rectus femoris
- Vastus medialis
- Glutaeus maximus
