Classification
| Type | basic |
| Mechanics | compound |
| Direction | push |
| Equipment | dumbbell |
| Additional Equipment | - |
Instructions
Preparation
Grasp dumbbell with both hands at the sides of the upper plates. Hold dumbbell in front of chest, close to torso. Place feet about shoulderwide apart, keep knees slightly bent.Execution
Squat down until thighs are parallel to floor. Keep back straight, bend and move hips backward to keep knees above feet. Return, keep knees slightly flexed. Repeat.Variations / Comments
Keep bodyweight on heels and look ahead or slightly above to keep back straight.
Starting Position 
Ending Position Muscles
| Target | Quadriceps |
| Synergist | Gluteus Maximus| Soleus |
| Stabilizers | Hamstrings | Gastrocnemius | Erector Spinae | Rectus Abdominis | Deltoid, Anterior | Biceps Brachii | Brachialis |
Front
Rear
