Dumbbell Squat

Quads
Calves
Glutes
Hamstrings
Lower Back

Equipment: Dumbbell

New to this

Your first dumbbell squat

What weight should I start with on the dumbbell squat?

Start with 20 to 25 lb in each hand, or a single 25 lb dumbbell held at your chest if the grip is the problem. Depth is worth more than load at this stage.

You have got it right if you can sit to just below parallel with your heels flat on the floor.

What usually goes wrong on the dumbbell squat?

Stand with feet shoulder-width, toes pointed out about 15 degrees, a dumbbell hanging at each side. Brace your abs and push your hips back and down together.

Lower until your thighs pass parallel with the floor, chest up the whole way, then drive through your mid foot to stand back up.

Most common mistake: the heels lifting at the bottom, which usually means tight ankles. Put a 5 lb plate under each heel while you work on ankle mobility.

If the dumbbell rack is cleaned out

The Bulgarian split squat works one leg at a time, so you need much less weight to make it hard. The goblet squat puts one dumbbell or kettlebell at the chest, and the front load makes it easier to stay upright. The leg press is the machine option when you want to train legs heavy without balancing anything.

How to do it

Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.
Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section.
Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until your thighs are parallel to the floor.
Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
Begin to raise your torso as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
Repeat for the recommended amount of repetitions.