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Dumbbell Squat

A compound lower body exercise that targets the quadriceps, glutes, and hamstrings through controlled squatting movements with dumbbells, improving strength and stability.

Exercise Overview

Category

General Resistance

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Stand with feet shoulder-width apart, holding dumbbells at your sides. Lower your body by bending your knees and hips, keeping your back straight and chest up. Return to the starting position by driving through your heels.

Starting Position

Begin standing with feet shoulder-width apart, dumbbells at your sides, and core engaged.

Finishing Position

Return to the starting position with legs fully extended, maintaining control throughout the movement.

Form Cues

Keep your chest up, drive through your heels, maintain proper form, control the movement

Common Mistakes

Rounding the back, not maintaining proper form, rushing the movement, poor knee alignment

Progression Tips

Increase weight, add more repetitions, perform single-leg variations, or add pause at bottom.

Regression Tips

Use lighter weights, perform with bodyweight only, or reduce range of motion.

Safety Notes

Stop if you experience pain in the knees, hips, or lower back. Maintain proper form to avoid injury. Focus on controlled movement rather than heavy weight.