DB Squat

The DB Squat is a strength exercise where you squat while holding dumbbells. It trains your legs, hips, and core using a simple up-and-down squat pattern.

Stand with your feet about shoulder-width apart or slightly wider, toes pointed forward or slightly outward. Hold a dumbbell in each hand at your sides with a neutral grip, palms facing your body. Keep your chest up, shoulders set, and eyes looking straight ahead.

Initiate the movement by pushing your hips back and bending your knees at the same time. Lower yourself under control until your hips drop below your knees or as low as you can with good posture. Then drive through your whole foot to stand back up, squeezing your glutes at the top.

Breathe in and brace your core before you descend. Exhale as you stand. To make it easier, squat to a box or bench to control depth. To make it harder, add a brief pause at the bottom or slow down the lowering phase.

Fault: Knees cave inward during the squat. Fix: Push your knees out in line with your toes as you lower and stand.

Fault: Heels lift off the floor. Fix: Keep your weight balanced over the middle of your foot and drive through your heels as you stand.

Fault: Lower back rounds or chest drops forward. Fix: Brace your core, keep your chest tall, and only go as low as you can while maintaining a neutral spine.