Dumbbell Squat To A Bench

Technique

How to perform Dumbbell Squat To A Bench

1. Stand holding a dumbbell at each side with a bench positioned behind you.
2. Set your feet about shoulder-width apart with your toes slightly outward.
3. Bend your hips and knees to lower toward the bench, keeping your feet planted and your knees tracking with your toes.
4. Touch the bench lightly without sitting down, relaxing onto it or rocking backward.
5. Press through your feet to extend your hips and knees and return to standing.
6. Repeat the controlled touch-and-rise motion without swinging the dumbbells.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.