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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: No
Force: Push
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9.0

Out of 10

Excellent

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Dumbbell Squat Images

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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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  • Reviews & Tips
  • Reviews
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of people found this review helpful

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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of people found this review helpful

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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of people found this review helpful

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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of people found this review helpful

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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of people found this review helpful

Review: Dumbbell Squat

Exercise Rating
9/10

Dec 31, 2012 5:51 PM: Would this be the next best thing to a regular squat? I don't really have the free weights for it and can only sup with an EZ bar or dumbells,



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Tip: Dumbbell Squat

Exercise Rating
10/10

Dec 30, 2012 3:20 PM: this is a very good exercise.love these



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Review: Dumbbell Squat

Exercise Rating
9/10

Nov 29, 2012 9:27 PM: Make sure you pay attention to form, to focus more on the quad.



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of people found this review helpful

Review: Dumbbell Squat

Exercise Rating
10/10

Sep 15, 2012 10:48 AM: Love the burn from this workout, first times doing it you will definitely feel it the next day. One of the best quad workouts for me :)



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of people found this review helpful

Review: Dumbbell Squat

Exercise Rating
9/10

Feb 15, 2012 7:57 AM: this is a very good exercise really hits the quads



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