Muscle Groups
Muscles
Target
Synergist
How to perform Dumbbell Squat with proper form
Starting Position
- Stand Tall: Feet shoulder-width apart, toes slightly pointed outward.
- Hold Dumbbells: Grasp a dumbbell in each hand by your sides or at shoulder level (goblet position).
Execution
- Engage Core: Tighten your abdominal muscles to stabilize your torso.
- Hip Hinge: Push your hips back as if sitting in a chair. Keep your chest upright.
- Squat Down: Bend your knees while keeping your back straight. Lower until your thighs are parallel to the floor or slightly below.
- Knees Alignment: Ensure your knees track over your toes and do not cave inward.
- Press Through Heels: Drive through your heels to rise back to standing, fully extending your hips and knees at the top.
Tips
- Maintain Neutral Spine: Keep your back straight throughout the movement.
- Avoid Lifting Heels: Keep your heels flat on the ground.
- Controlled Movements: Focus on smooth, controlled descent and ascent.
Common Mistakes
- Knees Caving In: Ensure knees track properly.
- Leaning Forward: Keep your torso upright to avoid back strain.
- Incomplete Range of Motion: Aim for full depth within your comfort limits.
By following this guide, you can perform the Dumbbell Squat with proper form to effectively target your lower body muscles.
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