Dumbbell squats

This exercise is well-suited for beginners as a way to learn proper squat technique. Another advantage is that there is no direct load on the spine. However, as you may have guessed, you won't be using heavy weights with dumbbells.

Nuances and mistakes

1. Your feet should be shoulder-width apart or narrower. Personally, I recommend a narrower stance, roughly hip-width. But definitely not wider than shoulder-width.

2. You should lean your back at about a 45-degree angle, but not lower. The lower you lean your back, the more your back engages and the less your legs do.

3. The lower you squat, the more your glutes will work. In general, squat so that the dumbbells slightly touch the floor. However, don’t put them on the floor. Your thighs should be parallel to the floor or slightly lower at the lowest point.

4. If you are squatting with heavy dumbbells or doing many repetitions, you can use straps for convenience.

5. This exercise is great for those who have back problems. While there is still some load on the back with dumbbell squats, it is less than that of a barbell with the same weight.

6. If your heels lift off the ground at the bottom of the squat, place something approximately 2 cm high under your heels. Small weight plates can work. However, this should only be done if you cannot keep your heels down without any elevation.