Although most of us have a love-hate relationship with squats, having strong quads, hamstrings, and glutes is essential if you're looking to perform at your best as well as help prevent sports-related injuries. Going back to the basics, dumbbell squats are an easy and effective exercise to add to your weight workout by helping tone your upper body as well. Get familiar with the move below.


  • Stand with your feet hip-distance apart, holding a dumbbell at each shoulder.
  • 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. 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 three sets of 12 to 15 reps.

Love how squats make you look? Try our 30-day squat challenge!

Source: POPSUGAR Studios