Primary Muscle Group(s): Back, Front Thighs, Gluteus Maximux
Secondary Muscle Group(s): Hamstrings, Calves
1. With your legs shoulder width apart, bend at the knees to pick up a pair of dumbbells. The dumbbells should be at your sides with your arms fully extended downwards.
2. In a controlled fashion, slowly squat down until your knees are parallel to the floor. Remember not to bounce at the bottom of the movement.
3. Slowly straighten your legs and return to the start position. Keep your head level at all times.
The dumbbell squat is an alternative exercise to the traditional barbell squat. Considered a compound exercise, the dumbbell squat primarily hits the lower back, front thighs, and gluteal muscle groups. Secondary muscle groups are the hamstrings and calves.
Of course, the main difference between this exercise and traditional barbell squats, is the use of dumbbells. Because of this, the upper and lower back are not as stressed because the weight lies on the sides and not on the upper back.
To get the most from this exercise, it is very important that you concentrate of pushing your body up with your thighs and keep your back straight. Keep your eyes straight ahead and don’t look down.
You may be wondering what the difference is between the dumbbell dead lift and the dumbbell squat. Here are the main differences:
– While keeping your back straight, bend more at the knees and concentrate on the quads while sticking your butt out. The most important element of this movement is to keep all focus and tension on the quadriceps (front part of the thigh) so do not lock out on the top part of the movement.
– While keeping your back straight, bend more at the hip rather than your knees. The most important element of this movement is to tighten your hamstrings and butt once you complete the upward motion (top part of the movement). You may lock out on the top part of the movement but make sure you squeeze your hamstrings and butt before performing another repetition.
Press play to view an instructional video on how to properly perform the dumbbell squat.
Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.
Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.