Squats are a must to work that bum, but it’s often a bit tricky to balance a bar on your shoulders, so dumbbell squats can be a good alternative.
Facts:
- Main muscle targeted – Glutes
- Helper muscles – Quads, Hamstrings
Male | Female
Method:
Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
With your legs at shoulder width apart and your toes turned slightly outwards, bend at the knees and hips to lower your weight. Keep your head up and looking straight ahead for the whole movement.
Continue the squat until your thighs are parallel to the floor. Hold that for a moment, then raise yourself back to the standing position, exhaling as you go.
Why it’s good:
Barbell squats will get your legs, thighs and buttocks working like any weighted squat, but without the need to balance a bar on your shoulders, or the danger of being squashed under one.
What to watch out for:
Make sure your knees bend along the same line as your toes. They should be just above them when you’re at the bottom of your squat, but not to the side or past your toes.
Snapshot:
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Male | Female
Method:
Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
With your legs at shoulder width apart and your toes turned slightly outwards, bend at the knees and hips to lower your weight. Keep your head up and looking straight ahead for the whole movement.
Continue the squat until your thighs are parallel to the floor. Hold that for a moment, then raise yourself back to the standing position, exhaling as you go.
Why it’s good:
Barbell squats will get your legs, thighs and buttocks working like any weighted squat, but without the need to balance a bar on your shoulders, or the danger of being squashed under one.
What to watch out for:
Make sure your knees bend along the same line as your toes. They should be just above them when you’re at the bottom of your squat, but not to the side or past your toes.
Snapshot:
Read More
