Considered a compound exercise, the dumbbell squat primarily hits the lower back, front thighs, and gluteal muscle groups. Place a firm grip on two appropriately weighted dumbbells. After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Body parts Glutes, Hamstrings, Quads The dumbbell squat is a compound exercise that strengths the lower body, including the quads, hips, hamstrings, and glutes. Pause, then return to the starting position. Make sure to maintain a neutral spine with a slight arch in the lower back and your elbows pointing forward throughout the movement. Most people struggle with at least one of these mobility and stability issues: 1. Dumbbell Squat with Overhead Press Starting Position Stand tall with back and legs straight, feet hip-distance apart, toes pointing forward. Stand with your legs shoulder-width apart, and toes pointing outwards slightly. Proper squats require flexion at the ankle and hips during the descent portion of the squat. As you develop strength, give other variations a try! Strengthens the often neglected shoulder muscles and straightens posture, helping you with pulling exercises like pull-ups, rows, and deadlifts. From the bending squat position to straightening your legs to move the weight up, your core which includes the abs and lower back muscles isometrically stabilizes the torso. Having strong core muscles offer numerous benefits including better functional performance in everyday life. was the heaviest he had). It also makes your body less prone to back injuries, thanks to the improved strength. Sometimes corrective exercises work, but only if they are done with a program that is holistic. Once you feel stabilized, slowly bend the knees and drive your hips backwards, maintaining a tight, … Proceed to squat as usual. Remember to keep the dumbbell in line with the ears as you perform this movement and keep the spine in a neutral position. Without the dumbbell hold your arms up to your chest level, with your palms facing down. Aim for 10-12 reps for 2-3 sets. More Dumbbell Exercises. A primary difference with sumo squats and basic squats is your foot stance. Your tendons, bones, and ligaments may also get stronger from squatting. Large gluteal muscles are the muscles responsible for the sumo squat shape and size of the buttocks. Both exercises work numerous muscle groups and help develop your core strength. muscles: Quadriceps, Hamstrings, Glutes. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise. What’s a good dumbbell leg workout at home without some advanced movements? Position the weights just below your knees. It effectively works to improve your mobility in the hips, knees and ankles. For the simple reason of having the weight right over your head and you squatting while stabilizing that weight over your head, the Overhead Squat works every muscle group from head to toe. This exercise can be included as an auxiliary movement and can also be done with a barbell once you advance. The dumbbell strict press is a simple and efficient exercise, working your shoulders (which stabilise the weight overhead), triceps and pecs. With sumo squat, they are positioned wider with toes turned out at an angle. The barbell squat primarily works the glutes, quadriceps, hip flexors , and hamstrings. What that means is, the foot positioning will influence the mechanics of the knees, hips, pelvis and lower back. Position your elbows high at or slightly higher than your chest level and your upper arms parallel to the floor. How many muscles do Squats work? 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