Description

The dumbbell bench squat is a compound exercise that targets multiple lower body muscles, including the quadriceps, hamstrings, and glutes. It also engages the core for stability and balance.

Starting Position

Start by sitting on a bench with dumbbells in hand, feet shoulder-width apart, and core engaged.

Technical Execution

Push through your heels, extend your hips and knees, and stand up straight, then lower back down into the sitting position on the bench.

Range of Motion

Maintain a full range of motion by lowering down until thighs are parallel to the ground and extending fully at the top of the movement.

Variations

Variations include using a barbell instead of dumbbells for added difficulty or performing the squat without a bench for a more traditional squat movement.

Common Mistakes

Common mistakes include rounding the back, allowing the knees to collapse inwards, and not reaching full depth during the squat.

Practical Advice

Ensure proper form by keeping your chest up, knees in line with toes, and lowering down until your thighs are parallel to the ground.

Additional Notes

This exercise can help improve lower body strength, stability, and mobility.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

quadriceps

Secondary Muscles