Dumbbell Wall 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
- 6
- Alternate Names
- Wall Squat with Dumbbells
How to: Dumbbell Wall Squat
- Stand with your back against a wall, feet shoulder-width apart.
- Hold a dumbbell with both hands at your chest.
- Slide down the wall until your thighs are parallel to the floor.
- Keep your core engaged and back flat against the wall.
- Hold the position for a few seconds, then slide back up to the starting position.
Common Mistakes
- Letting the knees extend beyond the toes.
- Leaning too far forward.
- Not keeping the weight distributed evenly on the feet.
Modifications
- Perform the squat without weights if you're a beginner.
- Use a lower weight to master the form before increasing load.
Tips
- Keep your back straight and shoulders relaxed while performing the squat.
- Engage your core to maintain stability.
- Hold the dumbbell at chest level for better control.
Dumbbell Wall Squat Alternatives
Tags
quads
glutes
strength
squat
dumbbell
lower body