How to perform it
- Stand with your feet wide apart and your toes turned outward, holding the dumbbell with both hands in front of your body.
- Keep your spine upright, abs engaged, and chest open throughout the movement.
- Hold the dumbbell centered between your legs with your arms extended and relaxed while maintaining control of the load.
- Begin by bending your knees and lowering your hips with control.
- Keep your knees aligned with the direction of your toes throughout the descent.
- Lower through a comfortable range of motion without losing posture or leaning your torso excessively forward.
- To return, push through the floor with your feet and come back to the starting position while keeping the dumbbell stable.
- Exhale as you rise and inhale as you lower.
What you should feel
Work in the quadriceps, glutes, adductors, and core, with the arms helping support the load. The effort should remain controlled through the legs and torso, without pain in the knees, hips, lower back, or wrists.
Groups mentioned in the description
Exercise questions
Stand with your feet wide apart and your toes turned outward, holding the dumbbell with both hands in front of your body. Keep your spine upright, abs engaged, and chest open throughout the movement. Hold the dumbbell centered between your legs with your arms extended and relaxed while maintaining control of the load. Begin by bending your knees and lowering your hips with control. Keep your knees aligned with the direction of your toes throughout the descent. Lower through a comfortable range of motion without losing posture or leaning your torso excessively forward. To return, push through the floor with your feet and come back to the starting position while keeping the dumbbell stable. Exhale as you rise and inhale as you lower.
Dumbbell squat that works the core, quadriceps, glutes, and adductors while requiring stability during the descent and ascent.
Work in the quadriceps, glutes, adductors, and core, with the arms helping support the load. The effort should remain controlled through the legs and torso, without pain in the knees, hips, lower back, or wrists.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.