Normal squats are too boring for you? Then you should take a dumbbell to help you. This is how you do squats with dumbbells correctly and what you have to pay attention to!
If you want to train your legs and butt, then you can't avoid the squat. It's a staple in every workout plan, and that's a good thing.
In fact, there is no more effective exercise for the buttocks than squats.
The dumbbell squat is also perfect for home workouts. You need little space and can strengthen your lower body.
The exercise can be adapted to your fitness level by varying the weight. You can also control the number of repetitions.
Table of contents
How to perform the squat with dumbbell correctly
If you're tired of traditional squats and want to add some variety to your workout, you'll love this variation.
Thanks to the weight you set new stimuli for legs and buttocks.
But before you think about squatting with dumbbells, make sure you're doing traditional squats really cleanly.
If you make a mistake here, then you transfer it to the dumbbell version. And that's really bad for the body.
Especially the knees suffer when performed incorrectly.
So stand in front of a mirror and make sure that you are looking at the Execution of normal squats do everything right.
Once you've done that, you're ready to go.
- Equipment needed: yes, dumbbells
- Difficulty: medium
- Suitable for beginners: less
- Terms: Squats with dumbbell, Squat with dumbbell, Squats with weight, Squat with weight, Dumbbell Squats.
- Muscle groups used: Thighs and buttocks
Fancy some more? Lunges with dumbbells!
Squat with dumbbell instruction for beginners
- The feet are about shoulder width apart. The toes point forward and the weight is on the heels.
- Your body is erect and your back is straight.
- Hold the dumbbell in front of your chest with your arms bent.
- Inhale and bend the knees at about a 90° angle. At the same time, push the buttocks back and lower them. Do this until the thighs are parallel to the floor.
- The back remains straight during the entire execution.
- On the exhale, lift the buttocks again and return to the starting position. Use the strength of the thigh muscles for this.
- Extend your hips all the way through before starting over again.
As a beginner, do 8 reps and 3 passes.
Squat with dumbbell advanced tutorial
Is that too easy for you? Then increase the weight in the first step. You can also make the exercise more difficult in another way.
Challenge your body even more by doing an even wider squat. The dumbbell hangs down.
- Take the dumbbell in your hands.
- Stand up straight.
- Arms down in front of your pelvis.
- It is important to maintain a slight angle between the upper and lower arm to relieve pressure on your joints.
- Tighten your abdomen and bend your legs.
- The upper body goes slightly forward and your butt you push back.
- Your gaze is directed forward.
- Stop the movement once your knees are at a 90°C angle.
- Push yourself back up from this position.
Try these dumbbell exercises for living room!
What you need to pay attention to during execution
There are a few things you should keep in mind when doing the dumbbell squat. Only if you perform the exercise cleanly, it will be effective. This is regardless of whether you use a weight or not.
The legs
Your legs should be open a little more than shoulder width. The tips of your toes point slightly outward. When you squat down, make sure that your knees do not protrude above the tips of your toes.
This mistake often happens, especially to beginners.
Those who exercise irregularly also tend to have their knees drop inward. Push your legs outward. The knees should point in the same direction as the tips of the toes.
If you are unsure, observe the position of the knees and legs in a mirror.
The back and shoulders
During the entire execution, the back is straight. Even when you squat down. Lean forward slightly, but make sure that the back is straight.
The best way to do this is to tighten your stomach.
Both in the starting position and during the execution you should take the shoulders back. Do not let them sink forward under any circumstances.
If you pay close attention to these two things, you will automatically get them right later.
What muscles the squat with dumbbell trains
Buttocks and legs - that much is already clear. But if you want to know exactly which muscles are used, you should read on.
The dumbbell squat targets the same muscles as the traditional squat. The focus is on the anterior thigh muscle.
In addition, you also train your core. So that you don't lose your balance, your abdominal and back muscles are in demand.
The back and shoulders are automatically strengthened.
Why squats with dumbbells are a great exercise
You can perform squats in many different ways with weight. You can use dumbbells, kettlebells or barbells.
For those who are just starting to train, the barbell is absolutely unsuitable. With the dumbbell squat, on the other hand, you hold the weight in front of your body. This has the advantage that you balance your own body weight. The back remains straight more easily and you keep your upper body upright.
A little bit of weight can even help you get the correct execution easier than with traditional squats.
Squats with dumbbells also help you improve your mobility. The weight gives you a stable stance. So you come even deeper into the squat.
Squats with weight are also a great way to advance your muscle building.
Our conclusion
If conventional squats are too boring for you, then it's worth doing squats with dumbbells. With this squat variation you can build up muscles even faster. However, make sure that the squats are performed cleanly.
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