A free-weight lower-body squat performed with dumbbells. It emphasizes the quadriceps and glutes, with the trunk and hips contributing to stable loaded movement.
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
Keep your chest up, shoulders back, and core engaged throughout the movement.
Initiate the squat by bending at the hips and knees, lowering your body until your thighs are parallel to the floor.
Ensure that your knees track over your toes and do not extend past them.
Push through your heels to return to the starting position, straightening your legs and standing upright.
Repeat for the desired number of repetitions.
Maintain a neutral spine throughout the exercise to prevent injury.
Focus on keeping your weight distributed evenly across your feet.
Avoid letting your knees collapse inward; keep them aligned with your toes.
Control the movement both on the way down and up to maximize muscle engagement.
Start with lighter weights to perfect your form before increasing resistance.
Breathe in as you lower into the squat and exhale as you push back up.
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