Dumbbell squat

Dumbbell squat. Train quads, glutes, core with a controlled range. Choose a load that allows stable technique throughout the set.

Level

Basic

Equipment

Dumbbells

Measure

reps

Tempo

2-1-1-0 (down, pause, up, pause)

Technique

1. Plant your feet and track knees in line with the toes.
2. Descend only as far as you can control your torso.
3. Stand smoothly without letting the knees cave inward.

Common mistakes

• Lifting the heels from the floor.
• Knees collapsing inward and losing trunk control.