Dumbbell Squat

Description

How to Do Dumbbell Squat

1. 1
   Setup

   Stand tall with your feet shoulder-width apart, toes pointing slightly outward (5-15 degrees). Hold a dumbbell in each hand, arms extended naturally by your sides, palms facing your body.

2. 2
   Setup

   Engage your core, keep your chest up, and maintain a neutral spine throughout the movement.

3. 3

   Initiate the squat by pushing your hips back and bending your knees simultaneously, as if sitting into a chair. Descend until your thighs are parallel to the floor, or as deep as your mobility allows while maintaining good form.

4. 4

   Ensure your knees track in line with your toes and do not collapse inward. Keep your weight evenly distributed through your mid-foot.

5. 5

   Drive through your heels and mid-foot to powerfully stand back up to the starting position, squeezing your glutes at the top. Exhale as you ascend.

Tips

• Inhale as you descend into the squat to brace your core, and exhale forcefully as you drive back up to the starting position.
• Prioritize maintaining a neutral spine over achieving maximum depth; only go as low as you can without your lower back rounding or heels lifting.
• Keep your gaze fixed on a point slightly above eye level in front of you to help maintain an upright torso and neutral neck position.
• Focus on actively pushing your knees slightly outward as you descend to ensure they track over your mid-foot and engage your glutes effectively.

Common Mistakes

• ×Avoid rounding your lower back at the bottom of the squat by keeping your core engaged and your chest lifted throughout the movement.
• ×Prevent your knees from caving inward during the descent by actively pushing them out, aligning them over your second and third toes.
• ×Do not lift your heels off the ground, as this shifts weight forward and compromises balance; ensure your weight remains evenly distributed through your entire foot.