Description
A variation of regular squats that targets the quadriceps, hamstrings, and glutes. The exercise is performed by holding a dumbbell in each hand, standing with feet hip-width apart, and then squatting down to one side while keeping the other leg straight.
How to Do Dumbbell Side Squat
- 1Setup
Stand tall with feet hip-width apart, holding a dumbbell in each hand at your sides or one dumbbell held horizontally at chest height. Keep your chest up, shoulders back, and core engaged.
- 2Setup
Take a wide step to one side, ensuring your toes point forward or slightly outward. Maintain a stable, upright torso throughout.
- 3
Hinge at your hips and bend the knee of the stepping leg, lowering your glutes as if sitting back into a chair on that side. Keep your trailing leg straight and its foot flat on the floor.
- 4
Descend until your working thigh is roughly parallel to the floor, or as deep as your mobility allows, ensuring your knee tracks over your toes. Exhale as you powerfully push off the heel of your working foot to return to the starting position.
- 5
Repeat for the desired number of repetitions on one side before switching to the other leg, or alternate sides for a continuous flow.
Tips
- Ensure the non-working leg remains fully extended throughout the movement to effectively stretch the adductors and maintain proper form.
- Lower yourself slowly and with control, typically taking 2-3 seconds, to maximize muscle engagement and prevent momentum from taking over.
- When pushing back up, focus on driving through the heel of the working leg to emphasize glute and hamstring activation.
- Avoid rounding your back or leaning too far forward by keeping your chest proud and your core tight, protecting your spine.
Common Mistakes
- ×Allowing the knee to cave inward: Correct this by actively pushing your working knee slightly outward, aligning it over your second or third toe.
- ×Rounding the back: Prevent this by keeping your chest up and shoulders pulled back, maintaining a neutral spine throughout the squat.
- ×Not going deep enough: Increase your range of motion by improving hip and ankle mobility, allowing your working thigh to reach closer to parallel with the floor.
Variations
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Dumbbell Plyo Squat
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Dumbbell Goblet Squat
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