Dumbbell Squat

Setup

1. 01Hold a dumbbell in each hand at the sides.
2. 02Set the feet shoulder-width apart, toes slightly out.
3. 03Stand tall with the chest up.
4. 04Brace the core before descending.

Execution

1. 01Sit down and back, bending knees and hips together.
2. 02Descend until the thighs reach at least parallel.
3. 03Drive through the whole foot to stand.
4. 04Finish tall with hips fully extended.

Checkpoints

• -Knees track in line with the toes.
• -The chest stays up; the spine stays neutral.
• -Heels stay planted through the full rep.
• -The dumbbells hang straight without pulling the shoulders forward.

Common mistakes

• -Cutting depth because grip fatigues before the legs.
• -Letting the knees collapse inward out of the bottom.
• -Rounding the upper back under the dumbbell load.
• -Rising hips-first and turning it into a hinge.