This exercise involves holding a weight on your shoulders while squatting down and standing back up. It targets the muscles in your legs, glutes, and core.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Strengthens lower body muscles including quadriceps, hamstrings, and glutes
- Improves overall lower body stability and balance
- Increases bone density and reduces risk of osteoporosis
- Boosts metabolism and aids in weight loss
- Improves athletic performance in activities such as running and jumping
- Can be modified to target specific muscle groups or accommodate injuries
How to perform
- Start by standing with your feet shoulder-width apart and your toes pointing slightly outward.
- Hold a weight (such as a dumbbell or kettlebell) with both hands and rest it on your chest.
- Engage your core and slowly lower your body down into a squat position, keeping your back straight and your knees in line with your toes.
- Lower your body until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment, then push through your heels to stand back up to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary