Dumbbell Squat to Curl

Body region

• Legs
• Glutes
• Arms

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Biceps

Helps

• Adductor Magnus
• Soleus
• Brachialis

Holds

• Erector Spinae
• Rectus Abdominis
• Gluteus Medius

Equipment

• Dumbbells

Technique

1. Stand with feet shoulder-width apart, a dumbbell in each hand at your sides, palms forward.
2. Squat down, keeping the chest up and the dumbbells hanging beside your legs.
3. Drive through the whole foot to stand up.
4. At the top, curl the dumbbells to your shoulders, then lower them before the next squat.

Cues

• Finish the squat completely before you start the curl.
• Knees track over the toes.

Common mistakes

• Rounding the back at the bottom of the squat.
• Rushing the curl so the dumbbells swing.
• Letting the heels lift off the floor.

Alternatives

• Barbell Back Squat
• Dumbbell Curl