How to do it
- Hold the dumbbell vertically against the chest, both hands under the top plate.
- Stand with the feet shoulder-width, toes turned out a little.
- Sit down between the heels, keeping the chest up and the elbows inside the knees.
- Go as deep as you can with a flat back, then stand up through the whole foot.
Common mistakes
- Letting the dumbbell drift away from the chest.
- Heels lifting.
- Knees caving in.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: Heavier dumbbell or a pause at the bottom.
Easier: Bodyweight squat, or squat to a bench.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- Squatting to a bench or box sets a safe, repeatable depth.
Swaps
Full gym: Back squat, Front squat, Hack squat, Leg press, Bodyweight squat, Sit to stand, Bulgarian split squat, Reverse lunge, Walking lunge, Step-up, Leg extension
Dumbbells and a bench: Bodyweight squat, Sit to stand, Bulgarian split squat, Reverse lunge, Walking lunge, Step-up