This exercise involves holding a dumbbell close to your chest while performing a squat. It targets the lower body muscles, including the quads, glutes, and hamstrings, while also engaging the core.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets multiple muscle groups including quads, glutes, hamstrings, and core
- Improves lower body strength and stability
- Can be modified for different fitness levels by adjusting weight and depth of squat
- Helps improve posture and balance
- Can be done with minimal equipment and in a variety of settings
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell vertically with both hands at chest level.
- Squat down by bending your knees and pushing your hips back, keeping your chest up and your back straight.
- Lower yourself until your thighs are parallel to the ground.
- Pause for a moment, then push through your heels to stand back up to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary
Quadriceps
Primary