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Dumbbell Squats

Primary Muscle


Secondary Muscles

Hamstrings, Lower Back, Glutes

Equipment Needed


Mechanics Type


Proper Exercise Technique

Stand with your feet about shoulder-width apart and with your toes pointing slightly outward. There should be a pair of dumbbells on the ground resting just outside of your feet. Squat down to the floor and grip the pair of dumbbells. Your thighs should be parallel to the floor and your knees should be in line with your toes. Keeping your head up, abs tight and lower back arched, drive the weight up with your legs until you are in a standing position but do not lock your knees out at the top. Once you are standing straight up, squat back down over the same path and continue until you have reached muscular failure.

dumbbell squat exerciseDumbbell Squat Exercise

Tips: Always maintain proper form throughout this exercise by keeping your head up, abs tight and lower back arched. Squats are a big power movement and you must execute them with full concentration in order to prevent injuries. Do not use jerky motions or body momentum to lift the weight. Also remember to not lock your knees out when you are in the standing position as this will maximize muscle stimulation to your legs and will prevent stress to the knees joints.

Dumbbell Squat Video


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