Dumbbell Squat
Dumbbell Squat is a beginner movement that builds muscle in the lower body and has many benefits for general functional fitness. This exercise targets the quadriceps muscles (front of the thighs) and gluteus maximus (buttocks).
INTERMEDIATE
Dumbbell Squat to Deadlift
A combo lower-body exercise blending a dumbbell squat with a Romanian deadlift, targeting the quads, glutes, and hamstrings while improving movement pattern control and full lower-body strength.
Demonstration Video
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Target Muscles
Instructions
- Stand up, feet shoulder-width apart. You need to relax and stand up; do not lean forward or backwards until your weight is evenly balanced. Lean over and hold the dumbbells at your side.
- Take dumbbells in each hand and lower your buttocks to the floor while lifting your chest. At this point, the kettlebells will almost come off the floor. Now push with your feet and move to a standing position. Contract your buttocks as you straighten and hold the weight firmly. Slowly lower your body back to the starting position by bending your knees. Take a deep breath and get up again.
- Go down slowly again, but make sure your knees are slightly bent; your legs should be almost straight. Repeat until the desired number of repetitions.
Tips
- Keep your movement slow, and don't try to complete the rep hurriedly.
Alternative Exercises
Dumbbell Deadlift
Dumbbell Deadlift is a multi-joint, full-body exercise that primarily targets the Gluteus Maximus, Quadriceps, Hamstrings, and lower back.
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