Home > Fitness Training > Exercise Database > Dumbbell Exercises > Squat

The squat exercise is a common strength training exercise. This technique involves using dumbbells, compared to another squat technique using a barbell.

Equipment Required: a pair of dumbbells

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Technique

1. Stand with a dumbbell in each hand, with your feet flat on the floor and about shoulder width apart. Toes should be slightly turned out.
2. Slowly descend until the upper legs are parallel to the floor. Your movement should be backward and down as if you were sitting into a chair.
3. Push back up to the starting position.
4. Repeat for the desired number of repititions.

Key points to remember

• When standing, avoid locking the knees straight.
• Keep the knees from moving in front of your toes.
• Avoid leaning forward.
• Keep the abdominals tight and the lower back in a neutral position.

Alternatives

• Only a certain amount of weight can be carried in the hands. To increase the load on the legs you should perform the squat exercise with a barbell and the weight on your shoulders. Similar exercises are the deadlift, lunge and leg press.
• The dumbbells may be held in the hands at the shoulder level, or hanging by the side.

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Related Pages

• More Dumbbell Exercises
• Free weights for sale in the fitness store
• Squats at the beach
• Squat exercise at home
• Bodyweight Squats
• Gym squat technique
• Squats during pregnancy
• Are squats bad for your knees? - the squat myth