Dumbbell Squats

Are you feeling good about your squats and you're able to do more than 15 Chair Squats? If so, you're ready to move on and add some challenges to this movement. A great option is to hold a dumbbell as you squat, this is a great way to add intensity without putting any extra load onto the spine (as in barbell squats). Follow the steps bellow:  Remember to always keep your form.

1. Stand with feet hip or shoulder width apart.

2. Hold a medium-heavy dumbbell in front of your body with arms straight and elbows slightly bent. (If you have to start light its your body know your limits.)

3. Bend your knees and lower into a squat. Stop when your knees are at 90 degree angles OR before you lose the natural arch of your back.

4. Contract the glutes and legs while stabilizing your body with a strong torso.

5. Slowly stand back up without locking the knees and repeat for 1-3 sets of 10-15 repetitions.

6. Always keep the knees in line with the toes!



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