Dumbbell Side Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Brevis, Gluteus Medius, Quadriceps, Adductor Magnus, Gastrocnemius, Adductor Longus, Gracilis, Soleus, Pectineous
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Lateral Dumbbell Squat, Side Dumbbell Squat
How to: Dumbbell Side Squat
- Stand with feet shoulder-width apart, holding one dumbbell close to your chest.
- Take a large step to the right with your right foot and squat down, pushing your hips back.
- Ensure your left leg remains straight as you sink into the squat.
- Press through your right heel to return to the starting position.
- Repeat on the left side and continue alternating.
Common Mistakes
- Leaning too far forward, which puts stress on the lower back.
- Letting the knees collapse inward during the squat.
- Not squatting low enough to engage the glutes effectively.
Modifications
- Use a lighter dumbbell or no weight for additional support.
- Perform the exercise with a wider stance to reduce strain on the knees.
Tips
- Keep your weight centered over your heels throughout the movement.
- Ensure your knees do not extend beyond your toes.
- Maintain a straight back and engage your core.
Dumbbell Side Squat Alternatives
Tags
squat
dumbbell
legs
strength
thighs
core