Squat (Dumbbell)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
   • Ensure your feet are flat on the ground and your toes are slightly pointed out.
2. Step 2Position the Dumbbells
   • Raise the dumbbells to shoulder height, with your elbows bent and palms facing each other.
   • Keep your chest up and shoulders back to maintain good posture.
3. Step 3Engage Your Core
   • Tighten your abdominal muscles to stabilize your body.
   • Maintain a neutral spine throughout the movement.
4. Step 4Begin the Squat
   • Bend at your hips and knees simultaneously, lowering your body as if sitting back into a chair.
   • Keep your weight on your heels and ensure your knees do not extend past your toes.
5. Step 5Lower Your Body
   • Continue to lower yourself until your thighs are at least parallel to the ground, or as low as your flexibility allows.
   • Keep your chest lifted and back straight throughout the descent.
6. Step 6Rise Back Up
   • Push through your heels to stand back up, straightening your legs and returning to the starting position.
   • Ensure to keep your core engaged and maintain good posture as you rise.
7. Step 7Repeat
   • Perform the desired number of repetitions while maintaining proper form.
   • Focus on controlled movements to avoid injury.
8. Step 8Finish the Exercise
   • After completing your reps, carefully lower the dumbbells back to your sides.
   • Take a moment to catch your breath and ensure you are stable before moving on.