Dumbbell Squat



Start Position


Finish Position

This is an example of an exercise that you’ll learn in my seminar “An Introduction to Resistance Training, Level 2 Intermediate Exercises”. The Squat is a great exercise because it helps to strengthen all the major muscle groups of the lower body, including;

  • The Glutes (butt), Maximus, Medius and Minimus
  • Hamstrings (back of your upper legs)
  • Quadriceps (front of your upper legs
  • It also helps to strengthen your lower back

Strengthening these muscles will help to improve function in all of your daily activities.

In the start position you should stand tall with your feet about shoulder width apart and parallel to each other (pointing straight forward). Hold the dumbbells at your side with your palms toward your legs.

As you lower yourself to the finish position there are several things you should focus on to perform a squat correctly. One your hips (butt) should begin the decent toward the ground by moving backwards. Imagine that there is a chair behind you. If you lower your hips straight down you will never find the chair with your butt. Second you should counter balance your hips moving backwards by leaning forward at the waist (if you don’t you’ll fall backwards). Third your knees should stay over your feet. It’s OK if they move forward a little but they should not move in front of your toes. And your chest should remain upright facing forward (not toward the ground).

You should inhale as you lower your body.

The goal at the finish position is to lower your body until your thighs are parallel with the ground.

As you stand up and return to the start position most of the weight should be pressed through your heals. You should exhale. Your knees, hips, and back should all return to the start position simultaneously.

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