Strength

Dumbbell Squat Hold

The Dumbbell Squat Hold strengthens thighs, glutes, and core, enhancing muscle strength and endurance. Ideal for improving balance and promoting better posture.

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Dumbbell Squat Hold instructions

Step-by-step instructions

1

Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides.

2

Lower your body into a squat position by pushing your hips back and bending your knees.

3

Hold the weights slightly forward in front of you, with arms bent at the elbows.

4

Ensure your back is straight, knees are aligned with your feet, and your butt is out behind you.

5

Hold this position for the programmed amount of time, then rise back to your original stance.

Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides.

Lower your body into a squat position by pushing your hips back and bending your knees.

Hold the weights slightly forward in front of you, with arms bent at the elbows.

Ensure your back is straight, knees are aligned with your feet, and your butt is out behind you.

Hold this position for the programmed amount of time, then rise back to your original stance.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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