Squat (Dumbbell)

A foundational lower body exercise holding dumbbells at your sides to build quadriceps and glute strength with free weights.

Instructions

1. Stand upright while holding a dumbbell in each hand at your sides, palms facing your legs.
2. Position your feet at shoulder width with toes slightly pointed outward, keeping your head up and chest proud.
3. Maintain a neutral spine and straight back throughout the movement—this is your starting position.
4. Begin your descent by bending your knees and hips simultaneously, lowering your center of mass straight down.
5. Continue descending until your thighs are parallel to the floor (approximately 90-degree knee bend).
6. Ensure your knees track in line with your toes and do not collapse inward.
7. Drive through your heels to extend your hips and knees simultaneously, returning to standing position.
8. Exhale as you drive up, maintaining a straight torso and engaged core throughout.

Tips

• Keep your weight distributed evenly across your feet, with emphasis on the heels for stability
• Maintain a neutral spine; do not round your lower back or excessively arch it
• Your knees should track over your toes—avoid letting them cave inward or extend far beyond your toes
• Move slowly and deliberately, especially during the descent (eccentric phase)
• Breathe in during the descent and exhale during the ascent to maintain intra-abdominal pressure
• If new to the movement, perform with lighter weights or bodyweight to establish proper form