English Français Deutch
Instagram
Sign In
Switch to femme theme
MUSQLE
  • Training
  • Nutrition
  • Motivation
  • Exercises
  • Widgets
  • POWER FOOD
  • SHOPSHOP

  • Interesting
  • Legend Busters
  • Our Test
  • HARDCORE BODYBUILDING
Sign In
My Workout Calendar
Latest Articles
  • Testosterone

    Testosterone is the main male sex hormone – it is testosterone that makes the man a man. …

  • Need to get in shape really fast? Tips for this summer

    Summer is almost here and if you want to impress with perfect sixpack at the beach you should …

  • Advanced Resistance Training Techniques

    As our total volume of resistance training experience increases with each workout and we achieve …

  • A complete guide to protein supplements

  • Our test - Xenoandrogens: how effective are they?

Dumbbell Squat

Muscle Targeted: Quadriceps
Secondary Muscles Targeted: Glutes, Hamstrings
  • Dumbbell Squat #1
  • Dumbbell Squat #2

Starting position:

Position your legs using a shoulder-width medium stance with toes slightly pointed out. Stand upright and keep a neutral pelvis position. Grab the dumbbells and let your arms hang freely along your torso.

Exercise:

Breathe in and begin to lower your torso by bending the knees and hips without arching your back. The front of the knees should make an imaginary straight line with your toes. Keep your body upright without bending forward. Continue lowering your torso until you get slightly below your knees. Breathe out as you go back up to the starting position in the same way. Hold your dumbbells at arm’s length all through the exercise. Repeat as required without changing the technique.

Note:

Keep your torso upright, your pelvis in a neutral position and eliminate lower back lordosis. Keep your knees in an imaginary straight line with the toes and avoid rocking throughout the entire motion. Your knees, torso and head should not go beyond the imaginary straight line with your toes. Keep your heels on the floor all the time. Avoid excessive bending forward when going down.

Recommendation:

Watch yourself sideways in the mirror to make sure you maintain the correct technique. To learn the technique, you may put a bench behind you and sit and rise from it. As your motion gets more fluent and your technique improves, you may lower the bench.

***

Dumbbells are not very often used in squats – the main reason being that you really need large resistance in this exercise and the forearms get usually exhausted before the quadriceps.

However, some people may prefer dumbbells if they have severe back or shoulder problems that prevent them from placing the barbell on their upper back.

To make the maximum use of any weight you are able to hold while squatting consider deep squat instead of the regular version.

Choose Bodypart

Filter
  • Abdominals
  • Abductors
  • Adductors
  • Biceps
  • Calves
  • Forearms
  • Glutes
  • Hamstrings
  • Chest (Pectoralis)
  • Laterals
  • Lower Back
  • Middle Back
  • Neck
  • Oblique Abdominal Muscles
  • Quadriceps
  • Shoulders (Deltoids)
  • Traps
  • Triceps
Register
  • Legend Busters Series
Topics
  • Motivation and bodybuilding

  • Pre-workout vs. post workout proteins

  • Sarcoplasmic versus Myofibrillar Muscle Growth Theory

  • Hypertrophy versus Hyperplasia

  • FST-7 (Fascial Stretch Training)

  • German Volume Training (GVT)

  • Hypertrophy Specific Training (HST)

MUSQLE
Terms of Use / DisclaimerPrivacy

Sport Publishing Limited, 71-75, Shelton Street, Covent Garden, London, WC2H 9JQ, ENGLAND | Comp. No. 08844082

The “MUSQLE” project was launched in 2012 in order to bring trustworthy information and valuable tools to the European and World fitness/bodybuilding community.

We have three language versions: English (musqle.com international), French (musqle.fr French speaking countries) and German (musqle.de German speaking countries).

Profiles and Personal Statistics

Every MUSQLE member has a personal profile that can be kept private or be made visible to friends or the public.

Members can keep track of their weight, body fat and other measurements (like waist and hip circumference).

Every content item can be added to your personal profile – another way to personalize your experience at the website.

Our system also enables you to keep track of your improvement in individual exercises, muscles and your overall progress.

The main parts of the profiles are personalized training plans and training diaries as well as personalized diet plans. Both can be shared within the MUSQLE IN TOUCH social network and on Facebook.

Training Plans & Training Diary

We have a database of training plans and we offer you selected plans in line with your gender, sport, training aims and body type. You can import any training plan into your profile and change it according to your needs. You can also share your plan with others on the MUSQLE IN TOUCH social network. You can import any plan into your training diary.

Diet Plans

We employ a skilled chef who is preparing delicious meals designed especially for athletes. You will find recipes, nutritional values and pictures in our food database. The size of each serving can be increased or decreased as you wish and our system calculates the proper recipe ingredients and nutritional values for your serving size.

Complete diet plans can be built from the meals in our food database and you can share your diet plan with others on the MUSQLE IN TOUCH social network.

MUSQLE IN TOUCH Social Network

You can share your training plans, diet plans and anything else on our social network. You can find new friends and keep in contact with them, post pictures, comment on articles, follow the competitions and much more.

Competitions

Every Musqle.com member 15 years of age or older can enter and vote in our three competitions. First prize for each competition is €10,000.

Forums

Along with the MUSQLE IN TOUCH social network, our forums are another platform for members to share their experiences. Once you are logged in to the website, your profile is automatically used in forums and talkbacks too.

Sport professionals have slightly different personal profiles so that readers will be able to distinguish between forum submissions by amateur athletes and those from coaches, scientists or professional athletes.

Exercise Database

Our database includes hundreds of exercises with pictures, videos and written instructions.

Multimedia Content

We strive to keep the highest quality content on our website. Not everyone is accepted as an author at Musqle.com – our authors are all sport scientists or experienced athletes and coaches. 

© 2021 Musqle. All rights reserved. Musqle.com™ is not responsible for the content of external sites.

Are you sure?