Classification
Type | auxiliary |
Mechanics | compound |
Direction | push |
Equipment | dumbbell |
Additional Equipment | - |
Instructions
Preparation
Stand upright and hold dumbbell with both hands at upper plate in front of body.Execution
Squat down until knees are flexed right-angled. Keep back straight, bend and move hips backward to keep knees above feet. Return, keep legs slightly flexed. Repeat.Variations / Comments
Keep bodyweight on heels and look ahead to keep back straight.![Dumbbell Squat, Single Dumbbell | Starting Position Dumbbell Squat, Single Dumbbell Starting Position](/data/exercisefiles/14/914.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Dumbbell Squat, Single Dumbbell | Ending Position Dumbbell Squat, Single Dumbbell Ending Position](/data/exercisefiles/15/915.jpg)
Muscles
Target | Gluteus Maximus |
Synergist | Quadriceps | Soleus |
Stabilizers | Hamstrings | Gastrocnemius | Erector Spinae | Trapezius, Upper | Trapezius, Middle | Rectus Abdominis |
![Dumbbell Squat, Single Dumbbell | Muscles Front Dumbbell Squat, Single Dumbbell Muscles Front](/data/musclemaps/15/515.jpg)
Front
![Dumbbell Squat, Single Dumbbell | Muscles Rear Dumbbell Squat, Single Dumbbell Muscles Rear](/data/musclemaps/16/516.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)