When it comes to exercises to strengthen the legs and glutes, squats are the main one. It can be performed in different ways, including bilateral and unilateral, on specific machines and with barbells and dumbbells.
O dumbbell squat is a great variation for strengthening the lower body muscles, including the quadriceps, glutes, and hamstrings. Furthermore, it is an excellent option for improving stability, balance and joint mobility.
Some of benefits of squats they are:
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Strengthening leg muscles
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Improved stability and balance
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Increased joint mobility
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Stimulation of muscle growth
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Improved posture and spinal health
Keep reading to learn how to do dumbbell squats without hurting yourself and safely!
Read more: How many squats can you do per day?
Dumbbell squats offer a variety of options to enhance your training routine. Let’s talk about some of them!
“The sumo squat is an exercise that works several muscles, including the pectineus, gracilis, adductor longus, adductor magnus, rectus femoris, vastus lateralis, vastus medialis and gluteus maximus, which are located in the leg and glute region. Furthermore, secondarily, it also involves the core region, made up of the abdomen and lower back”, explains Viviane Arrojo, physical educator at Academia Evoque.
To perform it, place your feet wider than shoulder-width apart and your toes turned slightly outwards. Hold a dumbbell with both hands between your legs and perform squats, keeping your back straight and lowering yourself until your thighs are parallel to the floor. This variation works the inner thigh muscles more.
Hold a dumbbell in each hand at your sides, with your arms extended. Perform the squat in the same way as the traditional squat, maintaining correct posture and lowering yourself until your thighs are parallel to the floor. This variation is similar to the squat performed with a barbell on your back, but requires more coordination and balance due to the dumbbells.
Read more: Incline bench press: discover 4 variations
Hold the dumbbells in front of your body, with your arms bent and elbows pointed down. Perform the squat with the dumbbells in a forward position, which can help you focus more on your quadriceps.
Regardless of which variation you choose, it is important to maintain correct form throughout the exercise to avoid injury. Tips for not hurting yourself include:
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Keep your back straight, knees in line with your ankles and abdominals contracted
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Start with lighter weights and gradually increase the load as your strength and technique improve
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Consult a physical education professional for additional guidance on correctly performing dumbbell squats
