Classification
| Type | basic |
| Mechanics | compound |
| Direction | push |
| Equipment | dumbbell |
| Additional Equipment | - |
Instructions
Preparation
Grasp one dumbbel with either hand and stand upright with feet shouderwide apart. Keep knees slightly flexed.Execution
Squat down until thighs are about parallel to floor while letting dumbbell travel downward alongside body. Keep arm extended and use other arm to balance postion. Return, keep knees slightly flexed and repeat.Variations / Comments
The unilateral workload of a single dumbbell requires high stabilizing forces of all Core mucles, especially Obliques.
Starting Position 
Ending Position Muscles
| Target | Gluteus Maximus |
| Synergist | Quadriceps | Soleus |
| Stabilizers | Obliques | Rectus Abdominis | Erector Spinae |
Front
Rear
