Dumbbell Supported Squat Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Dumbbell
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Adductor Magnus, Gluteus Maximus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Weighted Supported Squat, Dumbbell Back Squat
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Supported Squat
- Stand with your feet shoulder-width apart, holding a dumbbell in both hands behind your back.
- Engage your core and slowly lower your body into a squat position, keeping your chest up.
- Lower until your thighs are parallel to the ground or as far as comfortable.
- Push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Not lowering enough to engage the muscles.
- Leaning too far forward, leading to back strain.
- Allowing knees to collapse inward.
Modifications
- Use a lighter dumbbell to reduce stress on the joints.
- Perform the exercise without weights if needed.
Tips
- Keep your back straight throughout the movement.
- Ensure your knees stay aligned with your toes to prevent injury.
- Engage your core for better stability.
Dumbbell Supported Squat Alternatives
Tags
thighs
squat
dumbbell
strength
lower body
fitness