Videos
Instructions
Proper Position
- Hold a dumbbell with both hands vertically, gripping one end close to your chest. Your elbows should point downward.
- Position your feet slightly wider than hip-width apart, with your heels elevated on a small support (like weight plates or a platform). Your toes should point slightly outward.
- Engage your core and keep your back straight.
Movement
- Bend your knees and push your hips back to lower into a squat, keeping the dumbbell close to your chest.
- Lower until your thighs are parallel to the floor or lower, if your mobility allows, while maintaining an upright posture.
- Push through your heels (even though they are elevated) to return to the starting position.
- Repeat for the desired number of repetitions.
Breathing
- Inhale as you lower into the squat.
- Exhale as you rise back up.
Tips
- Maintain a stable position and use supports to elevate your heels, which helps target the quadriceps more effectively.
- Keep your back straight and avoid leaning forward during the movement.
- Start with a light weight if you’re a beginner, then gradually increase.
- If you feel strain in your knees, adjust your foot positioning or reduce the height of the heel elevation.
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