Not everyone shares my love of squats, but strong quads, hamstrings, glutes, and a lower back are essential if you're looking to run or cycle faster, as well as help prevent sports-related injuries. So going back to the basics, I want to review dumbbell squats. They are easy and effective.
To learn how to do this exercise read more.
- Stand with your feet hip distance apart, holding a dumbbell in each hand. Start with a 5-pound weight and work your way up from there.
- Now slowly bend your knees as if you were going to sit in a chair, keeping all the weight in your heels. Don't let your knees move beyond your toes, and don't let the knees roll out or in. The knee should track toward your second toe. Squat down as low as you can, keeping your head and chest lifted, your spine long, and your shoulders relaxed.
- Press through your heels and slowly straighten your legs to stand up.
- Make sure to keep your spine neutral. Do not round your back.
- Do two sets of 15 squats.
3.1 Phillip Lim
Pedro Garcia
Rocket Dog
Another interesting way to do it is to only hold a weight in one hand. That way you're more likely to engage the core. Obviously, do an equal amount of the weight in each hand.
1I wish I could do squats. I've tried so many times, and I swear, I always lose my balance and fall over. It's like I have no center of gravity.
2Hey! I was doing these last night while watching 30 Rock. Gotta love squats and lunges! Good for the tush.
3@tls girl: key is to "keeping all the weight in your heels". did you try that? sometimes it takes practice in getting to full quat form... i had a balance issue before, too.
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