Strength

Dumbbell Half Squat

The Dumbbell Half Squat is a beginner-friendly lower body workout, targeting quads, hamstrings, and glutes. It boosts strength, balance, and stability, promoting muscle gain and assisting daily movements.

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Dumbbell Half Squat instructions

Step-by-step instructions

Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with your arms resting alongside your body.

Bend your knees and lower your body as if you're sitting back into a chair, only half as deep as a full squat.

Keep your back straight and make sure your knees do not move past your toes.

Push through your heels to stand back up to the starting position.

Repeat for the programmed number of reps.

Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with your arms resting alongside your body.

Bend your knees and lower your body as if you're sitting back into a chair, only half as deep as a full squat.

Keep your back straight and make sure your knees do not move past your toes.

Push through your heels to stand back up to the starting position.

Repeat for the programmed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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