Classification
Type | basic |
Mechanics | compound |
Direction | push |
Equipment | 2 dumbbells |
Additional Equipment | - |
Instructions
Preparation
Grasp dumbbell and stand upright with feet shoulderwide apart. Let feet point forward. Hold dumbbells to sides and keep arms extended.Execution
Squat down until knees are flexed right-angled. 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 to keep back straight.![Dumbbell Squat | Starting Position Dumbbell Squat Starting Position](/data/exercisefiles/10/910.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Dumbbell Squat | Ending Position Dumbbell Squat Ending Position](/data/exercisefiles/11/911.jpg)
Muscles
Target | Gluteus Maximus |
Synergist | Quadriceps | Soleus |
Stabilizers | Hamstrings | Gastrocnemius | Erector Spinae | Trapezius, Upper | Trapezius, Middle | Rectus Abdominis |
![Dumbbell Squat | Muscles Front Dumbbell Squat Muscles Front](/data/musclemaps/13/513.jpg)
Front
![Dumbbell Squat | Muscles Rear Dumbbell Squat Muscles Rear](/data/musclemaps/14/514.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)