Channel：Energy Fitness
Dumbbell Squats – Description
The dumbbell squat is a fundamental lower-body strength exercise that targets the quadriceps, glutes, hamstrings, and calves, while also engaging the core for stability. It is a versatile alternative to the barbell squat and is suitable for beginners as well as advanced lifters.
Setup:
Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
You can let the dumbbells hang at your sides (suitcase style) or hold them at shoulder level (goblet style with one, or racked with two).
Keep your chest upright, shoulders back, and core engaged.
Execution:
Begin the movement by pushing your hips back and bending your knees to lower into a squat.
Keep the dumbbells steady and your torso upright as you descend until your thighs are at least parallel to the ground (or as low as mobility allows).
Drive through your heels to return to the starting position, fully extending your hips and knees.
Key Points:
Keep your knees aligned with your toes; do not allow them to cave inward.
Maintain a neutral spine—avoid rounding your back.
Control the descent and avoid bouncing at the bottom.
Breathe in as you lower, exhale as you rise.
👉 Do you want me to also give you the benefits and common mistakes of dumbbell squats so you get a full breakdown like with the other exercises?
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