Dumbbell Squat To A Bench

Legs · Dumbbell · ×2 dumbbells

You hold two: the weight you log is ONE dumbbell's, and volume counts both.

How to do it

Same as the dumbbell squat, but with a bench behind you at the depth you want. Descend sending your hips back until you **brush the bench and sit for an instant**, without dropping, and stand by pushing the floor away. The bench fixes the depth and teaches you to send the hips back. With dumbbells this is the safest way to learn to squat: if anything goes wrong, you let go. The classic mistake is sitting down and relaxing your brace between reps; you touch and stand with the tension still on.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Calves, Glutes, Back

See all 907 exercises