How to Perform the
Dumbbell Squat

• This exercise is similar to taking a seat, so firstly place a bench or chair behind you (preferably a bench)
• Posture here is THE most important thing to remember and do correctly (a mirror would be handy)
• Stand straight and slightly bend your knees, poke your bum out
• The movement as I stated is sitting, so prepare to sit down
• Squeeze the Tummy tight
• Bending down with the knees, grip the dumbbell with two hands at one end. Hold the dumbbell with open palms facing towards your legs
• Keep the eyes looking directly forward, the head still

• Begin to lower your body and concentrate on ensuring your knees are level with your ankles and your shoulder are level with your knees
• Count 1, 2, 3 and 4 as you lower down, enable your bum to touch the seat
• Remember this is the ‘easy’ during the dumbbell squat so you must start the movement by breathing through your nose
• As you arrive at the bottom ensure your posture is correct; shoulders inline with your knees, knees in line with your ankles.
• Holding the same posture and contract the tummy muscles and return to the original position (ensuring the knees are slightly bent, back straight)
• Count 1 and 2 and you accelerate back up and breathe out through the mouth
• Repeat

• Do not rest the dumbbells against your legs, hold them a couple of centimetres away from your body.
• Start the movement by breathing in through the nose
• Count 1, 2, 3 and 4 as you move downwards towards the bench
• Breathe out through the mouth during the Pushing up phase
• Keep your back Flat, shoulders back and keep your tummy tight ALL THE TIME
• When you are at the lowest point your ankles, knees and shoulders should all line up 

• The knees going over the ankles 
• Keep your back flat and your shoulders in line with your knees
• Don't look down during the movement

• This time during the exercise you will take one weight in each hand and do the same movement.
• Ensure you are aware what weight you lift with the normal Dumbell Squat and halve this weight for the Double Dumbbell workout.
• Keep your arms down by your side, but slightly bent for optimal strength.
• When placing the Dumbells on the ground ensure to bend from the legs and butt - Not the back.