- Dumbbell Squat -
(3 sets | 10 reps | 30 sec rest)

The squat is the best all-round lower body exercise for improving both strength and functionality. Loaded squats stimulate anabolic pathways within the body responsible for a lean, muscular physique. The erector and trapezius muscles of the lower and upper-mid back along with the forearms are worked.

Starting Position

1. Stand with feet hip width apart and toes pointing forward. Head is up and dumbbells are held at sides.

Technique

2. Drop the hips back and down until thighs are parallel with the floor and knees are bent at a 90 degree angle. Keep the head and chest up. 3. Extend hips and knees until back in starting position. Arms hand down under the shoulders throughout the movement.

Target Muscle(s)

Quadriceps, Glutes and Hamstrings

Secondary Movers and Stabilizers

Back, Abdominals and Wrist Flexors

Tips - The upper body will naturally angle forward at the hips to counterbalance the hips moving back. - Keep head up and eyes forward. - Maintain a neutral spine. - Bodyweight is distributed evenly through soles of feet.