How to do it
Keep the dumbbell hanging directly below your hips the entire set.
- 1
Stand on two benches with your feet wider than shoulder-width apart, toes pointed slightly out, holding a dumbbell with both hands in front of you.
- 2
Lower your body by bending your knees and hips, keeping your back straight and chest up.
- 3
Continue to lower yourself until your thighs are parallel to the floor.
- 4
Drive through your heels to return to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Ensure your knees are tracking over your toes and avoid collapsing inward to protect your knee joints.
Common mistakes
- ✕Rising onto the toes during the descent
- ✕Dropping the chest forward as you lower
- ✕Bouncing at the bottom of the squat