Weight Training 101: Dumbbell Squats

Primary Muscle Group(s): Legs (Quadraceps, Hamstrings) and Buttocks (Gluteals)

Proper Position: In a ready position (above left photo), begin with legs shoulder width apart with the feet parallel or slightly pointed out. Flex the hips and knees, keep the weight over the ankles and a slight forward lean in the trunk.

Proper Technique: Begin with the knees slightly bent and slowly begin to lower the body as far as you can while maintaining a natural arch in the lower back (above photo right). Contract the gluteal muscles and hamstrings. Slowly begin to straighten the legs while keeping your weight over your ankles. Return to your original start position while maintaining proper spinal positioning.

Essential Tips to Avoid Common Mistakes: Avoid having your heels come off the floor. Have the shoulders aligned with the knees and the feet. Keep the shoulders back, with a natural arch in the lower back and the head and neck in a neutral position. Remember to inhale on the downward phase of the movement (eccentric) and exhale on the upward phase (concentric).

Phil's Notes: Playing the deserted island game, if I could only take one exercise with me, it would be squats. No leg machine will ever match the benefits of a properly done squat movement. Aside from working your leg muscles, squats help strengthen virtually every muscle in your body including lower back and abs. So many people get intimidated by squats. They immediately envision the traditional heavy squat with the bar grinding down on the back of their neck and shoulders. Hey, bar squats are great too when done properly, but dumbbells are pretty awesome in their own right (great for home gyms with tight space). Start off light and pay more attention to form rather than how much weight you can do. Heck, try with no weight for a few sets of 20 for a session or two to get the form down.

Exercise Description Source: Fitness: The Complete Guide by International Sports Sciences Association