Dumbbell Narrow Squat
Tone your quads and glutes with Dumbbell Narrow Squats! A great exercise for building lower body strength and improving balance.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Dumbbell Narrow Squat
Positioning
1. Starting Position:
- Stand with your feet close together (about hip-width apart) while holding a dumbbell in each hand.
- Your arms should be straight down at your sides.
- Engage your core and maintain a neutral spine.
Movement
2. Lowering Phase:
- Begin the squat by bending at the knees and hips, lowering your body down as if you are sitting back into a chair.
- Keep your chest lifted and shoulders back to maintain good posture.
- Ensure your knees track over your toes and do not cave inward.
- Lower until your thighs are at least parallel to the ground.
3. Returning Phase:
- Push through your heels to return to the starting position by straightening your knees and hips.
- Squeeze your glutes as you rise back up.
- Avoid locking your knees at the top of the movement.
Tips for Beginners
- Start with lighter weights to ensure proper form.
- Perform the exercise in front of a mirror to check your posture and alignment.
- Keep your movements controlled and avoid bouncing at the bottom of the squat.
- Aim for 2-3 sets of 10-15 repetitions, resting for 30-60 seconds between sets.