A compound squat variation using a dumbbell held in front of the chest to target the lower body while improving squat form and depth.
Hold a dumbbell vertically against your chest with both hands. Stand with feet shoulder-width apart. Squat down by bending at hips and knees, keeping chest up and knees in line with toes. Lower until thighs are parallel to ground, then drive back up.
Stand with feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands, elbows close to body.
Return to standing position with legs fully extended, maintaining upright posture and keeping the dumbbell close to chest.
Keep chest up, drive knees out, sit back into heels, maintain upright posture
Letting knees cave in, rounding back, not going deep enough, letting dumbbell move away from chest
Increase dumbbell weight, add pause at bottom, perform tempo variations, or progress to barbell squats.
Use lighter weight, perform bodyweight squats first, or hold dumbbell closer to chest.
Maintain proper form to avoid knee and lower back strain. Keep core engaged throughout movement. Stop if you experience pain in knees, hips, or lower back.