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.
Exercises
Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Calf Press on Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves
Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings
Elliptical Machine, Leverage Machine
Type: Lower, Legs
Synergist: Biceps, Forearms, Shoulders, Glutes, Hamstrings, Back, Chest, Quadriceps
Front Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Front Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Glute Bridge, Barbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Dumbbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Glute Kickback, Cable
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Glute Kickback, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs
Goblet Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Goblet Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Good Morning, Barbell
Type: Lower, Legs
Target: Hamstrings
Synergist: Glutes