By extension, the triceps, core, glutes, and leg muscles are also worked. For the Dumbbell Sumo Squat, you will only need one dumbbell which you will hold with one hand. The Dumbbell Single Arm Overhead Squat is almost the same as the Dumbbell Overhead Squat. This means that your feet are spread farther than shoulder-width apart, and your toes are pointing outwards. Dumbbell Goblet Squats: Benefits and Main Muscles Trained Dumbbell Goblet squats are a great exercise for both beginner and advanced trainees. Next, slowly bend your knees and lower to a squat position. This exercise requires you to have ultimate balance and stability. How to do Sumo Squat With Dumbbell with proper form and technique. Squat Form. Have your feet face straight while making sure your toes are pointed to the front. When doing this exercise, your quad muscles, gluteus maximus, medius and minimus, and abdomen should do all of the work and your back should stay rigid and in place. Simply squeeze your butt when you stand up. Select an exercise from the list below and perform the recommended sets and reps. (OR Compound Set 2 or more exercises back to back for the prescribed set and rep ranges). This may place a lot of strain on your spine. The starting position is to stand with your feet significantly wider than shoulder-width apart and toes turned out at an angle of 45 degrees. Squats are the go-to exercise for most people. Lock your back in one angle, and keep it there throughout the movement. As opposed to dumbbell squats, barbell squats also work the adductor group muscles because you place your feet in a wider position with your toes slightly pointed to 11 am and 1 pm. Work on your form and when you’re confident...begin to add load. See all exercise benefits - muscles worked. However, the Dumbbell Squat requires more stability and can offer a more natural range of motion as opposed to a barbell. Return to the starting position and repeat the movement. Sign up to get the latest articles & podcasts on fitness, nutrition, lifestyle, health and wellness. Come to a full stand and repeat 10-12 times. This will ensure your back won’t be placed in the risk of injury, and this is also a great way to make sure that your quadriceps, hip flexors, and glutes are doing most of the work. To progress with the dumbbell squat, you should be able to easily grab two 20lb dumbbells at your shoulders and comfortably squat for a few sets of 10 reps. Then... it will be time to hit another milestone. They also work on the gluteus maximus, located in the buttock. Keep your heels down, and your toes down. Keep your shoulders down and back. The exercise activates the muscles in your core, and requires core strength and ankle mobility to … Please check your email to confirm the subscription of the newsletter. Ensure you perform the squat slowly and that you don’t lock your knees when you return to the starting position. Muscles Worked. The Dumbbell Squat has many variations such as the Front Squat, Overhead Squat and Sumo Squat. The dynamic and antagonist stabilizers are the same as those used in the barbell front squat. You can increase the effectiveness of the squat by contracting your abs while doing it. Here is the Japanese version of this article: How to Dumbbell Squat, Here is the Spanish version of this article: How to Dumbbell Squat. Step 1: Place your dumbbells on the floor, one on each side of your legs; which should be shoulder width apart. (iii) Helps achieve a flatter stomach and a stronger lower back. DB Jump Squats – Step-by-step technique. The greater the ROM, the more muscle you recruit, and the higher the step, the more the hamstrings and glutes are involved. This makes the squat one of the best exercises you can use in your efforts to lose weight and/or re-sculpt your body. To get started, stand with your feet at least shoulder-width apart, making sure that your gravity and balance is centered. How to do Dumbbell Sumo Squat: Step 1: Grab a heavy dumbbell and hold one end with both hands (dumbbell will be perpendicular to the ground). In general, the pros or benefits of performing this move can be identified as follows: The Dumbbell Overhead Squat is a great exercise to challenge your upper-body mobility. Dumbbell Forward Step-Up. So what is the difference between the two? Regardless of your grip, position the dumbbell around the pelvic area to start. Muscles Worked: Back, legs Difficulty: Easy Equipment needed: Dumbbells Stand with your feet shoulder-width apart holding a dumbbell in each hand. The split squat is a fantastic exercise that targets multiple lower body muscles due to its ability to activate both the quads and hamstrings along with the glutes. Muscles Worked The dumbbell shoulder press is a movement similar to the strict press (barbell) that can produce significant growth of the shoulder, triceps, and upper chest. But that’s not all... it’s great to be able to perform a bodyweight squat, however, it doesn’t hurt to throw some dumbbells in the mix! The Goblet Squat is a lower-body exercise in which you hold a dumbbell or kettlebell with both hands in ... Squat hundreds of pounds can benefit from heavy Goblet Squats. Your grip should have both hands holding onto the edge of one end of the dumbbell or, you can hold onto the shaft of the dumbbell. When performing squats with proper technique, dumbbell squats can be very safe. Start off light, grab 5’s or 10’s, put them in a front rack position and let the fun begin. Here is a list of several variations of the dumbbell squat: Dumbbell Front Squat, Dumbbell Sumo Squat, Dumbbell Overhead Squat, Zercher Squat, and the Dumbbell Single Arm Overhead Squat. This wider position of the barbell squat engages the adductor group muscles as you lower and lift your torso. Check your spam folder if it’s not in your inbox folder. While holding a dumbbell … How to do Dumbbell Front Squat : Step 1: Pick the dumbbells up and hold them in front of your shoulders while standing straight up. For the Dumbbell Overhead Squat, we are going to raise the dumbbells over the head by extending our arms. Avoid any rounding of the back. This completes one repetition. Soon enough you will see your squat gains pick up quickly. A plie squat or a sumo squat is one of the best warm up especially for leg day or you can do plie dumbbell squats for a full … Overall, both the Dumbbell Squat and Barbell Squat are great exercises for building strength! The dumbbell front squat will also improve balance and stability throughout the core and on both sides of the body. Begin with your feet shoulder-width apart. As an added benefit, squats give our body a huge metabolism spike, improving both our digestion and bowel movements. As well, Barbell Squats allow for more explosive power to be developed. Muscles worked The dumbbell high ... Squat to dumbbell high pull . Return to the starting position and repeat the movement. Both the Dumbbell Squat and the Barbell Squat are amazing exercises for the lower body. The Dumbbell Squat involves the following muscles: Depending on the variation of the Dumbbell Squat, you can activate additional muscles! These benefits include: Many variations to target different muscles. The dumbbell front squat is a multi-joint, lower-body strength exercise that targets the quads, hamstrings, and glutes. Providing you with a new stimulus to build muscle, create challenges and inevitably progress in your fitness journey. To perform the Dumbbell Front Squat, hold onto a dumbbell in each hand. Dumbbell Squat Muscles Worked. Grab a pair of dumbbells and hold them at your sides. Keep in mind, without a second eye watching your form, dumbbell squats may pose a risk and this can be due to muscular fatigue, in turn adding difficulty in recovering your balance. Mike Hildebrandt shows you how to do dumbbell squats. This is because to do a squat, you need nothing more than a small space, and your own two feet. Likewise, the Barbell Squat has many variations such as the Back Squat, Front Squat, Overhead Squat and Zercher Squat. The Dumbbell Squat involves the following muscles: Quadriceps. Use an overhand grip to hold a dumbbell in each hand. A progression to increase the ROM involves standing in front of a step and raising the height of the step as strength increases. Dumbbell Squats are a great option for beginners, but you are limited in the amount of weight you can use. Well, the Barbell Squat will allow you to use greater loads, which contributes to building muscle faster. What Muscles Do Dumbbell Rows Work? There are many benefits that you can achieve when you incorporate the Dumbbell Squat into your exercise regime. You do not want the dumbbells to be in front of the head. This exercise also activates your core muscles and ankle mobility, as dumbbell squats … Dumbbell squats work the quadriceps, those muscles located in the front part of your thigh. (ii) Works on upper body as well, improving core strength, posture, stability & balance on the both sides of your body. Shop Bodybuilding Signature Supplements: All Access 7 … Proceed to squat as usual. Ensure that your feet are planted securely on the floor. Muscles of your core and lower body are mostly activated when performing a standing dumbbell … Dumbbell Squats are a great option for beginners, but you are limited in the amount of weight you can use. Overall, both the Dumbbell Squat and Barbell Squat are great exercises for building strength! With your legs shoulder width apart, bend at the knees to pick up a pair of dumbbells. Spice up your workout and gradually begin to add intensity with some of these variations. Keeping your back straight and abdomen braced, squat down so that your femur is parallel to the floor. So don’t neglect it, grab a pair of dumbbells, and start squatting today! Slowly descend and when you reach a 90-degree angle, stop. Metabolic Spike. Keeping your back straight, and engaging the glutes, begin to squat down. Step 2: With feet shoulder width apart begin a squat motion till your legs make a 90 degree angle. To perform the Dumbbell Sumo Squat, begin in a wide stance. -Distribute your load evenly - after finding a comfortable and safe posture, ensure that your load is evenly distributed and your core is braced at all times. Sumo squats with a dumbbell or dumbbells, the intensity of exposure to the muscles of the lower body performed, affecting areas that run when left unused by the classic version of the exercises. When starting out, it may be best not to have any weights. The dumbbell squat is a compound exercise that strengths the lower body, including the quads, hips, hamstrings, and glutes. You can extend your available arm out to your side as you squat to provide additional balance. Lock your back at a straight angle, then tighten your abdominal muscles. is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn fees by advertising and linking to Mastering the bodyweight squat is always the first goal in your squatting journey. Bend your knees, keeping your back straight to assume the starting position. According to research, looking down while squatting puts unnecessary strain on your back and neck. Just remember that your lower body contains your biggest muscles and that a toned lower body will not only look good, but will benefit you in the long run. Dumbbell shoulder press majorly work muscles of your upper body with emphasis on your deltoids (shoulder), pectorals (upper chest), and trapezius muscles. Keep your head up. Step 2: Begin exercise by bending at your hips and knees until your thighs are at least parallel to … Stand with your feet hip-distance apart. But if not, then here’s a quick refresher: As an exercise, squats are a simple low-impact workout routine with humongous, and we mean humongous benefits. ©2020 YOUR HOUSE FITNESS. Beginner: 3 Sets of 12-15 reps Intermediate: 4-6 Sets of 15-20 reps Advanced: 6-8 Sets of 40-60 reps. To perform the Dumbbell Overhead Squat, begin in the conventional Dumbbell Squat position. Another great option aside from the barbell back squat, is split squats or walking lunges which will target the legs with a great amount of volume. The erector spinae runs along your back while the other muscles are found in your shoulder and neck region. Additionally, they can spur upper body growth while burning a whole lot of calories that might otherwise get stored as excess fat. Next, perform the squat movement while maintaining a straight spine and keeping your knees in line with the toes. Stabilizer muscles during a dumbbell squat include your erector spinae, trapezius and levator scapulae. What Is A Dumbbell Sumo Squat (aka Plie Dumbbell Squat) A sumo squat (aka plie squat) has a slight variation compared to the regular squat. Stand with your feet shoulder-width apart and bend at the elbow so that your dumbbells are at shoulder height/just above the shoulders. This exercise mainly works the quadriceps and gluteal muscles. The dumbbells should be at your sides with your arms fully … That can make this exercise suitable for beginners, children och the elderly, for example. 250 Wellington St W #129Toronto, ON M5V 808-6533, PRIVACY POLICY | TERMS AND CONDITIONS OF USE. ... Now, let’s combine the different variations of dumbbell squats and create a leg workout that you can do. So there you go, some tips and tricks on how to perform the dumbbell squat and why you should do it in the first place. It’s incredibly safe, and there’s not much risk involved (unless you count falling on your back or butt lightly as a risk..but there is always a chair to prevent that!). Elevate one arm with a dumbbell straight above the shoulder with your armpit facing forwards. This exercise strengthens your core muscles and lower body muscles, allowing you to lift heavier weights, improving your stability and bettering your mobility. Never arch backward - this is the most common mistake people make when performing dumbbell squats. Once you have perfected the squat and can perform a few sets with a good amount of reps, it’s definitely time for you to spice it up. Muscles Worked. Single-leg squats are going to engage more muscles in your legs – muscles that you’ve probably never worked before. A dumbbell row is an exercise that helps strengthen your biceps, back, and shoulders while you actively engage your core during the movement.The use of the dumbbells also helps create stability and balance on both sides of your body, as you workout. Goblet Squat Muscles Worked. Dumbbell Front Squat Muscles Worked (i) Strengthens the entire lower body muscles, mainly quads, glutes & hamstrings. Step 2: Align your spine. The dumbbell squat press is a phenomenal full body exercise for developing strength in the legs, hips, low back, abdomen, shoulders and arms. Other Dumbbell Squat Muscles. Maintain good posture throughout. Not only can it be used as a strength exercise but it has multiple other benefits when added to a well made training program . Gluteus … It also activates about every other muscle in your lower body, including your hamstrings and calves. Muscles involved: Quadriceps, Gluteus Maximus, Erector Spinae, Rectus Abdominis, Obliques, Deltoids, Triceps Brachii and Trapezius.. Action: Begin with your back straight, … Dumbbell Sumo Squat Exercise Information. Other muscles the dumbbell squats also work include the hamstrings, soleus, and calves. ALL RIGHTS RESERVED. They’re also perfect for beginners who want to build muscle mass without going to great lengths. The dumbbell squat is a squatting variant that differs from the traditional barbell squat in several ways. Dumbbell Squats Homepage Exercise Profile Primary Muscle Group(s): Back, Front Thighs, Gluteus Maximux Secondary Muscle Group(s): Hamstrings, Calves Exercise Instructions 1. Step 3: Stand back up from squat position. Alternative Names: Sumo plie squat, plie dumbbell squat, db sumo squat Type: Strength Experience Level: Beginner Equipment: Dumbbell Muscles Targeted: Quads, glutes, hamstrings Mechanics: Compound Average Number of Sets: 2-3 with 5-6 reps each, with one-minute rest Variations: Elevated sumo squat … Because of this, squats, and all of it’s variations are highly recognized and repeated by many people in the fitness industry... simply because they impact the largest muscles we have in our bodies (our glutes and thighs). Maintaining your form in the Dumbbell Squat is crucial to avoid injury and training improper movement patterns. Remember to keep the dumbbell in line with the ears as you perform this movement and keep the spine in a neutral position. CrossFit Seminar Staff member James Hobart demonstrates the single-dumbbell overhead squat. Two advantages of the dumbbell squat are that it is easy to learn, and you can drop the weights at any moment if you need to. The muscles worked for the Sumo dumbbell deadlift are also the glutes and hamstrings as the primary with marginal lower back and quad muscle activation. During squats, you want the impact to be on your glutes, not on your spine. About this exercise. In fact, adding them to your squat can provide a great, fun, and new alternative to progress your bodyweight squats. Stabilizers(not highlighted): Erector Spinae, Levator Scapulae, Middle and Lower Trapezius, Rectus Abdominis, Obliques By now, we can safely assume that you know what squats are, and how this simple exercise can greatly affect your workout routines, and what type of benefits it can bring to your body. The Sumo Dumbbell deadlift will target your glutes differently and in most cases help you feel the stretch more easily since your feet are positioned much … Stand with feet about twice shoulder-width apart and toes pointed out at an angle. The dumbbell squat is an alternative exercise to the traditional barbell squat and it is a good exercise for beginners. This also helps to prevent rounding. When you do squats, the muscles worked include not only your glutes and quads but also your hip adductors, hamstrings, calves and your core muscles. Compound exercises like dumbbell squats work multiple muscle groups at the same time and can effectively burn more calories per rep than isolated exercises which only work one muscle. There’s absolutely no equipment involved whatsoever, yet the benefits you will get are just as great, if not even better. Doing this decreases the pressure that can build up in your knees. This means feet shoulder width apart, dumbbells hanging at your sides and … The muscles used for dumbbell pile squat may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for dumbbell pile squat are: Getting that 45lb barbell on your back may seem intimidating at first, but, keep in mind that if you don’t progress you will continue to see the same results. Some quick tips for maintaining Dumbbell Squat Form include: Keeping a neutral spine. Dumbbell Squat.