Dumbbell (DB) Squats – DB Resting on Shoulder


Start with feet hip width or wider (depends on hip joints/mobility), toes out. Lift your arches so your medial malleolus (known as ankle bone – bony Prominence on the inside of ankle) are facing each other. Knees following direction of second toe. Bring dumbbells up onto shoulders, End of the dumbbell resting on the top of shoulder keeping shoulder blades back and down. Elbows high


Squat down by softening the knees first, making sure the knees are following the direction of the second toe. After you have softened your knees, sit back into hips back while allowing knees to continue to bend forward. Try and maintain a length through torso and a straight back, with neutral curve. Drop down until thighs are just past parallel to floor. Squat up by pushing into the floor and extending knees and hips until legs are straight.
Notes: Try and Drive the hips forward through the up phase. Maintain knee position through full range of movement
Check Detailed Squat Video and Breakdown Coming Soon.


  • Gluteus Maximus
  • Adductor Magnus
  • Soleus
  • Hamstrings
  • Gastrocnemius

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