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Dumbbell Squat

Classification
Utility:

Basic or Auxiliary

Mechanics:

Compound

Force:

Push

Instructions
Muscles

Preparation
Stand with dumbbells grasped to sides.
Execution

Target

Descend until thighs are just past parallel to floor.


Extend knees and hips until legs are straight.
Return and repeat.

Quadriceps

Synergists

Gluteus Maximus
Adductor Magnus
Soleus

Comments
Dynamic Stabilizers
Keep head forward, back straight, chest high, arms
Hamstrings
straight to sides, and feet flat on the floor; equal
Gastrocnemius
distribution of weight through forefoot and heel.
Knees should point same direction as feet
Stabilizers
throughout movement. See Squat Analysis.

Erector Spinae
Trapezius, Upper
Trapezius, Middle
Levator Scapulae

Antagonist Stabilizers

Rectus Abdominis
Obliques

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