Hold a dumbbell in each hand and perform a hip-and-knee squat; this lower-body movement primarily loads the quadriceps with support from the glutes and hamstrings.
How to do the Squat (Dumbbell)#
- Stand with feet shoulder-width and a dumbbell in each hand at your sides; brace your core and keep a neutral head and torso.
- Push your hips back and bend your knees to begin the descent, keeping weight distributed through the middle of your feet.
- Lower until your thighs are about parallel to the floor or slightly below, maintaining an upright chest and knees tracking over your feet.
- Drive through your heels to extend the hips and knees, squeezing the glutes as you return to the starting position.
- Pause briefly at the top, then repeat for the desired number of repetitions.
Muscles worked#
- Primary: Quads, Glutes
- Secondary: Hamstrings, Adductors, Calves, Abs, Lower back
Common mistakes#
- Heels coming off the floor.
- Knees collapsing inward on the way down.
- Torso leaning forward and chest dropping.
- Not descending to at least parallel.
