Video: Squat with dumbbell – Mayo Clinic
2 min read
Edward R. Laskowski, M.D.: The squat is an training you can do with dumbbells to get the job done the muscle tissues in your thighs and buttocks. With the squat, you will focus on the gluteal muscle mass, below, the hamstrings, here, and the quadriceps, here. Strengthening these muscular tissues can assistance you enhance your skill to accomplish day-to-day responsibilities, as properly as enhance your effectiveness in a wide variety of sporting activities. 

Nicole L. Campbell: To do a squat with dumbbells, maintain a dumbbell in each hand and stand with your toes about shoulder-width aside. Enable your arms hold straight down below your shoulders. Tighten your belly muscular tissues and slowly but surely descend, bending by the hips, knees and ankles even though holding your spine in a well balanced, secure position. Your knees ought to be centered more than your ft and should not shift in advance of your toes. Gradually return to the commencing placement. You can feel stress in the muscle mass in your thighs and buttocks. Visualize yourself reducing your body into a chair. 

When you might be undertaking squats, preserve your again in a usual arched, well balanced placement. Descend as small as you can, but do not bend your knees more than 90 levels. 

If you have hassle performing a conventional squat, set down the weights and test a chair-assisted squat in its place. Sit in a chair, then lift up out of the chair by pushing upward with your legs. Force upward with your arms on the armrest, if desired. 

For most people today, one particular established of 12 to 15 repetitions is enough. 

Remember, for finest results, continue to keep your again in a standard arched, well balanced place, do not bend your knees more than 90 levels, and retain your actions easy and managed. 
