Dumbbell Overhead Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Hips, Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Soleus, Adductor Magnus, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Overhead Dumbbell Squat
How to: Dumbbell Overhead Squat
- Stand with feet shoulder-width apart, holding a dumbbell overhead with arms fully extended.
- Lower your body into a squat, keeping the dumbbell overhead and your chest up.
- Push through your heels to return to the standing position, keeping your core engaged.
Common Mistakes
- Leaning forward too much during the squat.
- Allowing the knees to go too far forward over the toes.
- Not maintaining a neutral spine.
Modifications
- Use a lighter weight or perform the squat without weights.
- Perform the squat to a higher surface to reduce depth.
Tips
- Keep your chest up and back straight throughout the movement.
- Engage your core to maintain balance.
- Limit the depth of your squat if flexibility is an issue.
Dumbbell Overhead Squat Alternatives
Tags
legs
squats
strength
dumbbell
fitness
core