Dumbbell Supported Squat 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Dumbbell Supported Squat is a lower-body exercise that primarily targets the quads and glutes. Performed with a dumbbell in each hand held at the sides, it involves standing with feet shoulder-width apart, lowering the body by bending at the knees and hips as if sitting on a bench, and then returning to the starting position by pushing through the heels. This exercise emphasizes proper form, keeping the back straight and chest up, while engaging multiple muscle groups to build strength, stability, and overall lower-body development.
How to Perform
Position your feet about shoulder-width apart, maintain an upright spine, and lift your chest.
Gradually bend your knees and hips to lower your body, as if sitting gently onto a bench, holding the dumbbells at your sides.
Make sure your knees stay aligned and do not extend beyond your toes during the descent.
Lower yourself until your thighs are roughly parallel to the ground or lightly touch the bench, then pause briefly.
Drive through your heels to rise back to the starting stance, keeping your back straight and dumbbells securely at your sides.
Maintain controlled breathing throughout, inhaling on the way down and exhaling as you push up.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Move deliberately and avoid speeding through the squat to ensure full muscle engagement and correct form.
Focus on steady, controlled motions throughout the exercise to maximize effectiveness.
Breathe properly by inhaling while lowering your body and exhaling as you rise back to the starting position.
Maintain consistent breathing to support stability and enhance performance during the movement.
How Not to Perform
Do not let your knees collapse inward or extend beyond your toes during the squat.
Avoid rounding or arching your back; keep your spine neutral throughout the movement.
Do not rush the descent or ascent; perform each rep with controlled, steady motion.
Avoid lifting your heels off the ground; keep your weight on your heels and mid-foot.
Do not let the dumbbells swing away from your sides; keep them stable and close to your body.
Avoid leaning forward excessively; maintain an upright chest and engaged core.
Do not use a weight that is too heavy, which can compromise form and increase injury risk.
Avoid shallow squats; lower yourself until thighs are at least parallel to the floor.
Do not hold your breath; use proper inhaling and exhaling technique during each rep.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
