Dumbbell Side Squat
The dumbbell side squat strengthens the quadriceps and improves hip mobility through a unilateral squat movement.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand with your feet wide apart and hold a dumbbell in front of your chest in a goblet grip.
- 02
Brace your core, keep your chest up, and look straight ahead.
- 03
Lower into a side squat by shifting your weight onto one leg, hinge slightly at the hips, and bend that knee while keeping the other leg straight and the foot flat on the floor.
- 04
Push through the heel of the working leg to return to the center, keeping your knee tracking over your toes.
How to get started at the gym
§ 03 · SisuLiftDumbbell Side Squat is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 04 · TipsKeep the dumbbell close to your body and pull your shoulder blades back and down to maintain an upright torso. Keep the entire foot of the working leg on the floor and avoid letting your knee cave inward.
The dumbbell side squat strengthens the quadriceps and improves hip mobility through a unilateral squat movement.
More exercises: Quadriceps
§ 05 · Same muscles
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