Dumbbell squat
- Stand with your feet about shoulder-width apart, holding a dumbbell in each hand at your sides.
- Brace your core and lower your hips by bending your knees and hips, keeping your chest up and knees tracking in the direction of your toes.
- Descend until your thighs are roughly parallel to the floor, or as low as you can comfortably maintain good form.
- Push through your feet and extend your knees and hips to return to the starting position.
Tips
- Keep your chest up and your torso as upright as your mobility allows throughout the descent, rather than letting your upper body tip forward as the weight pulls your arms down.
- Grip the dumbbells firmly and keep your arms straight at your sides so the weights stay close to your body and do not swing forward during the squat.
- Push through your entire foot, including the heel, as you stand up to keep your weight evenly distributed and your knees tracking over your toes.
Common mistakes
- Allowing the knees to cave inward toward each other during the descent or ascent, rather than tracking in line with the toes.
- Rising onto the toes or letting the heels lift off the floor as you descend, which causes the torso to pitch forward.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
