# Dumbbell Squat to Curl

URL: https://heatsy.app/ex/dumbbell-squat-to-curl

Also known as: Squat Curl, Squat and Curl, Dumbbell Curl Squat, DB 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](https://heatsy.app/ex/back-squat)
- [Dumbbell Curl](https://heatsy.app/ex/dumbbell-curl)