This exercise involves holding a dumbbell overhead with one arm while performing a squat. It targets the legs, core, and shoulder muscles.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including the legs, core, and shoulders
- Improves overall strength and stability
- Increases flexibility and range of motion in the shoulders
- Helps to correct muscle imbalances between the left and right sides of the body
- Can be modified for different fitness levels by adjusting the weight of the dumbbell
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand with your arm extended straight up overhead.
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest up and your weight in your heels.
- As you squat down, keep your arm extended overhead and your eyes focused on the weight.
- Pause at the bottom of the squat, then push through your heels to stand back up to the starting position.
- Repeat for the desired number of reps, then switch sides and repeat with the other arm.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Abs
Secondary
Shoulder
Primary
Triceps
Primary