Dumbbell Squat

  1. Stand straight with a dumbbell in each hand. Palms are facing inwards.
  2. Position your feet shoulder-width apart with the toes slightly pointed out. Keep your head up throughout the entire exercise. Back is straight. This will be your starting position.
  3. Inhaling, begin to slowly lower your torso by bending the knees as you draw your pelvis back. Keep your back straight. Continue moving down until your hips are parallel to the floor.
  4. Exhaling, raise your torso as you straighten the legs by pushing off the floor and going back to the starting position.
  5. Perform for the required amount of repetitions.


  • Make sure that your back is arched throughout the entire exercise. Otherwise, you can injure your back. In case of doubt about chosen weight, use less rather than more. You may use wrist wraps.
  • If you performed the exercise correctly, knees should make an imaginary straight line with the toes that is perpendicular to the torso line.