Dumbbell Squat

What it is

This foundational compound exercise builds lower body strength and endurance. You'll engage your quadriceps as the primary muscle group, with significant contributions from your glutes, hamstrings, and lower back. It's an excellent movement for overall leg development.

Technique tips

• Set your feet shoulder-width apart, toes slightly out, and keep your chest lifted.
• Lower your body as if sitting into a chair, maintaining a straight back.
• Descend until your thighs are parallel to the floor, ensuring knees stay behind toes.
• Exhale as you powerfully push through your heels to stand back up.
• Keep your head up throughout the movement to help maintain balance and posture.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.