The Dumbbell Bench Squat is a lower body exercise that primarily targets the quadriceps, hamstrings, and glutes. This exercise is performed using a pair of dumbbells while seated on a bench.
How to perform
Step by step instructions:1. Sit on a bench with a pair of dumbbells at your sides. Hold the dumbbells with an overhand grip, palms facing inward.
2. Plant your feet firmly on the ground about shoulder-width apart.
3. Slowly stand up from the bench, keeping your back straight and chest lifted. This is your starting position.
4. Lower yourself back down to the bench by bending your knees and hips, keeping your chest up and back straight.
5. Once your glutes touch the bench, press through your heels and extend your legs to return to the starting position.
6. Repeat for the desired number of repetitions.
7. To increase the difficulty of the exercise, you can hold the dumbbells at shoulder height or overhead while performing the squats.
Remember to engage your core muscles throughout the exercise and to maintain proper form to avoid injury. Start with a lighter weight to perfect your form before progressing to heavier weights.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.