This exercise targets the quadriceps to build upper thigh strength. It activates the quadriceps through movement with compound mechanics, which produce fluid movement by multiple joints. In addition to the target muscle, it activates many synergists and stabilizers. It is a basic utility exercise, placing absolute intensity on the head of the quadriceps. A supplementary workout might involve auxiliary utility exercises, with relative intensity on synergist muscles such as the gluteus maximus. Some of the synergists involved in this exercise include the soleus, the gluteus maximus and the adductor magnus. The stabilizing muscles include the upper and middle trapezius, the levator scapulae and the erector spinae. The antagonist stabilizing muscles include the obliques and the rectus abdominis, while the dynamic stabilizers include the hamstrings and the gastrocnemius. Begin routines with 5-8 repetitions and 2-3 sets, eventually achieving 4-6 sets of 12-15 repetitions. For ideal positioning, ensure that the knees are pointing in the same direction as the feet.
How to perform the dumbbell squat
Hold a pair of dumbbells next to your sides, your palms facing each other. Brace your abs, and lower your body as far as you can, by pushing your hips back, and bending your knees. Pause and slowly push yourself back to the starting position.