Dumbbell Squat.

Make every rep count.

1. 01

   Grab a pair of dumbbells and let them hang at your sides with your arms long and relaxed.

2. 02

   Stand tall with feet about shoulder-width, knees soft (not locked), chest up, and eyes forward. Brace your core and keep your spine neutral—this is your start.

3. 03

   Begin the descent by pushing your hips back and down, like sitting into a chair. Keep the dumbbells close to your legs, torso upright, and back straight (don’t tip forward).

4. 04

   Lower under control until your thighs are at least parallel to the floor (or as deep as you can while maintaining form). Your knees should track in line with your toes—don’t let them cave in or flare out.

5. 05

   Drive up by pushing through your heels (think “heels heavy, toes light”), keeping your core tight and chest proud.

6. 06

   Stand back up without snapping your knees into a lockout, reset your posture, and repeat.

7. 07

   Key cues for safe, strong reps

8. 08

   Look forward, not down to help prevent your back from rounding.

9. 09

   Move slow and controlled so your hips and shoulders rise together.

10. 10

    If your knees drift past your toes or your chest collapses, reduce the weight and perfect the pattern first (a side-view mirror helps).