Equipment
Dumbbell

Exercise Technique

1. Stand with your legs wider than hip-width apart. Toes and knees will be pointing out diagonally.
2. Hold the dumbbell with both hands in between your legs.
3. Slowly lower yourself down by bending your knees. Keep your back straight.
4. Straighten up slowly by contracting the muscles in the quadriceps (front of the thighs), buttocks, and inner thighs.

Performance Tips

1. Look straight ahead so you keep your back straight.
2. Stand with legs wide enough to make sure that knees don't go past your toes when you squat down.
3. Avoid bouncing up and down. Squat down slowly and rise just as slowly.
4. Avoid this exercise if it bothers your knees.
5. Beginners should start doing this exercise without the dumbbells (just place hands on thighs).

Repetitions:
Do 12 to 15 repetitions. Rest. Do one or two more sets.

Go to Common Exercises...