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Dumbbell squats


COURTESY OF GLOBAL FITNESS

Major muscles used

  • Quadriceps
  • Glutes
  • Hamstrings

Performing squats with dumbbells

  • Stand before a bar set on a rack at about chest height, grasping a barbell with palms down.
  • Place the barbell behind and below your neck and evenly across your trapezius muscles and shoulders.
  • Your back should be straight, your feet hip-width apart with toes pointed forward.
  • Your knees should be slightly bent and your back should have a slight forward lean.
  • Squat down keeping your shins close to perpendicular to the floor until your thighs are approximately parallel to the floor.
  • You should be looking upwards, your upper torso slightly leaned forward and your lower back slightly curved inward or straight.
  • Now stand up to the starting position forcing your hips in and your head up.

Be careful

  • Don't allow your back to hunch over at any time. Try to keep good posture with your upper back straight and your lower back slightly arched.
  • Don't allow your knees to move farther forward than your toes. This increases the risk of a knee injury and throws of posture.
  • Don't squat down farther than your quadriceps being parallel to the floor.
  • Don't bounce or jerk your body in an attempt to gain momentum.Always move in a very slow, controlled manner.

Alternative exercises to squats with dumbbells

Courtesy of Global-Fitness.com, your Online Personal Trainer

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