The benefits of squats with dumbbells, the correct technique for performing them

Features of the exercise

Squats with dumbbells in your hands are a basic exercise that allows you to work important muscles, namely the muscles of the thighs and buttocks. It is suitable for girls and men who are still new to strength exercises. It is also recommended to do it for those who have back problems, which is a contraindication to using a barbell. Such squats have a number of advantages, namely:

• wonderfully develop leg muscles;
• provide a complex load - act immediately on a large muscle mass;
• develop core muscles, including improving balance, stability and coordination;
• develop flexibility and mobility of joints;
• provide high calorie consumption;
• have a beneficial effect on hormonal levels;
• relieve stress from the spine;
• allow you to load your legs without putting stress on your back;
• improve fluid pumping in the body, ensure the delivery of nutritional components to tissues and organs, and help cleanse the body.

What muscles work when performing the exercise?

Let's look at what muscles are pumped by squatting with dumbbells in your hands. First of all, the exercise effectively works the muscles of the buttocks (gluteus maximus), hamstrings and quadriceps, adductor muscles of the thigh, and calf muscles.

Additionally, squats with weights provide a good load on the muscles of the upper shoulder girdle. Stabilizing muscles also work – the muscles of the abs, back and arms.

Common Mistakes

The first few times it is better to perform squats with dumbbells under the supervision of a trainer so that muscle memory is developed. The most common beginner mistakes:

1. Turning the knees inward. This is how weakness of muscles and ligaments usually manifests itself. When squatting, you need to control the position of your knees in the mirror, if possible.
2. The heels are off the floor. When performing this type of exercise, the foot should always be completely on the floor; this is important for proper distribution of the load.
3. Back bending. When moving from the starting position to the squat, you need to control it and keep it as straight as possible.
4. The thighs are not parallel to the floor. They should not be at an angle; when lifting, this will lead to high stress on the knees.

To avoid mistakes, it is better to set up the technique with a trainer. You can control yourself by doing exercises in front of the mirror. Gradually, doing squats correctly becomes a habit and no longer seems difficult.

To develop the correct technique and avoid numerous mistakes, it is better to learn how to squat with a trainer.

Execution technique

Dumbbell squats for buttocks and thighs can be done in a variety of ways that are suitable for both men and women. All of them create stress on the lower limbs, although some types work more on the buttocks, while others work on the thighs. Although the exercise technique may vary, there are a number of general rules that apply to all types:

• Before starting your workout, do a light warm-up.
• No need to slouch. The back should be straight, a slight natural bend in the lower back is allowed.
• Let the movements be smooth. Do not do the exercise in jerks.
• When squatting, it is not recommended to bring your knees together.
• When returning to the starting position, do not straighten your knees completely. This will give you the opportunity to work out the muscles of your legs and buttocks to the maximum.
• Keep your head straight. Do not tilt it to be able to breathe normally.
• As you move down, inhale and return to the starting position as you exhale.
• The optimal weight of dumbbells for girls is up to 5 kg, for men - about 10 kg.
• The break between approaches should last about two minutes for girls and a minute for men.
• The optimal number of approaches is 3-5, and the number of repetitions is 15-30, depending on the goals, level of training and gender.

Let's consider classic squats with dumbbells , the technique of which is probably known to everyone. They pump up the buttocks, hamstrings and quadriceps. They can be performed by both men and women. The technique for performing the exercise is as follows:

• Take two dumbbells in your hands and lower them along your body. Place your feet shoulder-width apart, keep your head and back straight, maintaining a natural bend in the wall.
• Take a deep breath and squat down so that your knees form a right angle and the dumbbells reach the level of your calves. In this case, maximum tension in the muscles of the buttocks is important. Hold the position for a couple of seconds.
• Exhale, return to the starting position.

Additional recommendations for improving efficiency

To get the most out of your legs with dumbbell squats, it is important to set yourself the optimal number of repetitions. Typically, this exercise is performed in three sets of 15 times with each weight. To increase muscle endurance, the weight is reduced, but the number of repetitions is increased. To build, on the contrary, the emphasis is on heaviness.

The muscles of the legs and buttocks take much longer to recover than others, so you need to work them no more than twice a week. It is better to work only on your legs these days, including squats in the program. There should be a break of at least two days between workouts, otherwise the muscles simply will not have time to recover.

The load should be increased gradually. Having reached a certain weight, it is better to work with it for several workouts, then move on to something heavier. Each time you start the exercise with a light weight. If training is difficult, it is worth remembering that proper and regular squats make a huge contribution to the development of the body, in particular the gluteal muscles and legs.

It is worth increasing the load gradually

To build muscle mass, the emphasis in training is on dumbbell weights.

Squats with dumbbells: options

Squats with dumbbells for girls and boys have a large number of types. Let's look at some of them.

Sumo squats

A very popular exercise option. It received its name due to its similarity to the stance of athletes in a sport such as sumo.

This exercise is performed as follows:

• Spread your legs wide apart so that the distance between them is 15-25 cm greater than shoulder width. Dumbbells should be held at arm's length along the body. You can perform squats with dumbbells between your legs, when only one apparatus is used, and you need to hold it with outstretched arms between your legs. Keep your back straight, maintaining a natural arch in your lower back. You need to look ahead.
• Inhale, then sit down. At the lowest point, the thighs should be parallel to the horizontal surface. It is important that the muscles of the buttocks and legs are as tense as possible. Stay in this position for a few seconds.
• Exhale and come back.

The sumo squat is not that simple technically, so it can cause certain injuries.
To prevent this from happening, be sure to adhere to the correct technique. Do these exercises regularly to achieve good results. To begin with, 10-12 repetitions are enough. Over time, you can increase their number.

Plie squats

These are good squats with dumbbells for girls, for the buttocks and inner thighs. They are suitable for men if they are new to the sport. Through plies you can master the squat technique and tighten your body, but they do not build muscle mass. But they are great for training flexibility and stretching. The plie squat is done as follows:

• Take dumbbells in your hands and extend them in front of you so that they are parallel to the horizontal surface. You can also do a squat with dumbbells between your legs.
• Spread your legs wide, turn your toes in different directions. Keep your back and head straight.
• Take a deep breath and squat down so that your knees form a right angle. Tighten the muscles of your thighs and buttocks as much as possible. Stay in this position for a couple of seconds.
• Exhale and come back. Repeat this exercise as many times as necessary.

Squat with dumbbells on shoulders

Dumbbell shoulder squats also work the lower extremities well, also working the shoulders and back. The technique for performing them will be as follows:

• Fix the dumbbells on your shoulders, namely in their lower part. Keep your elbows parallel to the horizontal surface. A right angle should form between the elbows and the body. Place your feet shoulder-width apart, with your toes turned slightly in different directions. Keep your back straight. Look forward and keep your head up.
• Take a deep breath and sit down. At the lowest point, the thigh line should be parallel to the horizontal surface.
• Exhaling, move your body to the starting position. Repeat the exercise as many times as necessary.

Front squats with dumbbells

This squat with dumbbells for the buttocks and thighs can replace a similar exercise with a barbell. The technique for performing it will be the same, but the load should be on the chest. The elbows should be bent and the hands pressed to the shoulders or chest. Point your elbows up to better support the weights. This squat is done as follows:

• Dumbbells are held on the chest and partially on the shoulders. You can also shift the focus to a specific part of the body.
• The starting position is similar to the standard version of squats with dumbbells. To prevent them from rolling off your chest, do not slouch your back. Elbows can be raised higher.
• Squat as you exhale, rise as you exhale.

Some people find it difficult to hold dumbbells on their shoulders and chest. To prevent discomfort, you can put something soft on the skin, for example, a towel.

You can also do split squats with dumbbells, known as Bulgarian lunges, which involve placing the load on one leg. Any type of squats can be performed with dumbbells. It is important to choose the right weight. You shouldn’t immediately load yourself with a lot of weight – increase it gradually.

How can I replace dumbbells at home?

Squat complex for 30 days

In order for the classes to be as effective as possible, it is advisable to draw up a squat plan for the month. First, it is recommended to perform regular (classic) squats, and after your body gets used to the load a little, you can diversify with other types.

If you are in good physical shape, then you can immediately start with combinations of several types, and also add weight.

We advise you to read about how to properly squat with a barbell for a girl.

This is what a sample table of exercises for a month looks like:

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If this training schedule seems difficult to you, you can choose a more gentle option:

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Did you know? The record for squats with a barbell of 100 kg was set by Sergei Rachinsky, performing squats 212 times in 25 minutes.

Contraindications and precautions

Squats with dumbbells are a safer option for working muscles compared to using a barbell, since the load on the spine is reduced. But you still need to include it in the program with caution if you have recently suffered a lower back or knee injury, or suffer from radiculitis or a spinal hernia. If there is damage to the wrist joints, heavy weights should not be used.

When it comes to learning how to do squats with dumbbells correctly, it is important to avoid common mistakes and remember safety precautions. Please note the following points:

• Do not transfer your center of gravity to your toes as you lower yourself. Otherwise, you will fall forward and lose your balance. You should try to keep your weight on the outside of your feet and heels.
• Do not turn your knees outward or toward the center. When performing a squat, you must ensure that the knee is aligned with the foot and, if possible, does not extend beyond the toe.
• Don't slouch. When squatting, the body should be straight.
• To work with dumbbells, you need to have at least slightly developed forearms, therefore, while mastering the squatting technique, at the same time try to improve your grip strength. When increasing the weight of the projectiles, use safety nets that will help minimize the risk of injury.
• It is recommended to spread your socks no more than 10-30 degrees, otherwise you may experience difficulties with balancing.
• When squatting, keep your core muscles statically tense. This technique will make the position more stable and help prevent spinal injury.
• Keep your head straight, look straight or slightly up. This will help ensure the correct position of your back.
• In the classic variation of the exercise, you need to move until your thigh is parallel to the floor. However, when asking how to properly squat with dumbbells for the buttocks, a girl is advised to perform the squat more deeply. This way the gluteal muscles are worked out better. To be able to do a deep squat, try to lean your body forward slightly while keeping your back straight.

Useful tips

A few more secrets will help you get the expected results from your exercises. Never lean forward, this will hinder your breathing and will not put the necessary stress on your muscles. To hold the dumbbell, it is advisable to use wrist straps - it is convenient and effective. To shift the load to the desired muscle group of the legs or hip segments, you can position your feet in different ways.

We must remember: if you narrow the position of your legs, the load accordingly increases . The deeper the squat you do, the more your butt muscles are worked. If there is a problem with the inability to keep your heel firmly on the floor, you can use a special stand. This, of course, is not entirely correct, because it reduces the effectiveness of squats.

Look after yourself. May your physical fitness and well-being always be excellent. Take care of yourself, experiment wisely.