Muscles Worked: Quadriceps, glutes, hamstrings.

Starting Position: Stand with your feet shoulder width apart and hold the dumbbells in each hand, with your palms facing your body.

Action: Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90-degrees. Do not go any lower.

Slowly stand back up into the starting position.


1.     Keep your head straight or look up to keep your back straight.

2.     Avoid holding your breath or straining when standing back up.