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Dumbbell Squat

Exercise Data

Type: Strength Main Muscle Worked: Quadriceps Other Muscles: Calves, Glutes, Hamstrings, Lower Back Equipment: Dumbbell Mechanics Type: Compound Level: Beginner Sport: NoForce: Push
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9.0

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Dumbbell Squat
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Dumbbell Squat Guide

Main Muscle: Quadriceps

  1. Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
  2. Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section.
  3. Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until your thighs are parallel to the floor. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  4. Begin to raise your torso as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
  5. Repeat for the recommended amount of repetitions.

Caution: Be cautious with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly. You may use wrist wraps for this exercise.

Variations: As previously mentioned, there are various stances that can be used depending on what you want to emphasize.

You can also use a barbell for this exercise.

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Review: Dumbbell Squat

Exercise Rating
10/10

May 22, 2015 11:57 PM: Love this killer leg workout. Really feel it after 5 sets of 5

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Tip: Dumbbell Squat

Exercise Rating
9/10

May 18, 2015 4:40 AM: Excellent exercise, perfect for home gym. Or any other place.

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Review: Dumbbell Squat

Exercise Rating
8/10

Jan 12, 2015 11:50 AM: how can I know how much the weight of the dumbbell that I should begin to use

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Review: Dumbbell Squat

Exercise Rating
10/10

Oct 11, 2014 9:07 AM: good trick!

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Tip: Dumbbell Squat

Exercise Rating
9/10

Apr 26, 2014 12:40 PM: GREAT TRICK: This exercise will burn your legs especially your quadriceps. Do it rapidly and try to pull yourself up only with your legs! Do not help yourself too much with your other muscles!

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Review: Dumbbell Squat

Exercise Rating
10/10

Nov 11, 2013 11:30 AM: I started with these last week! 12.5lbs dumbbells. so 25lbs all together... good grief it hurt to walk do anything that involved my legs!!!! did them again this week!!! felt great!!!

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Review: Dumbbell Squat

Exercise Rating
10/10

Nov 9, 2013 6:53 AM: Good for home gyms as a next best thing if don't have a barbell and find the body-weight squat too easy.

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Tip: Dumbbell Squat

Exercise Rating
10/10

Jul 3, 2013 4:17 AM: Best!

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Review: Dumbbell Squat

Exercise Rating
10/10

Jan 24, 2013 3:11 PM: I know this sounds stupid but im new here these look like a great way to work out your quads but as a beginner how many should I do a day

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Review: Dumbbell Squat

Exercise Rating
10/10

Jan 9, 2013 8:44 AM: great compound leg exercise really works it all

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