Virtual Gym: Dumbbell Close Stance Squat

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Browse exercise demos at our Virtual Gym

Want tight and shapely legs? There isn't a leg exercise on the planet as effective as squats.

Starting Position

Stand tall with your feet closer than
shoulder width apart with a slight bend in the knees.

Hold a dumbbell in each hand and rest one on each shoulder.

Movement

Lower your body by bending from your hips and knees stopping when
your thighs are parallel to the floor.

Contracting the quadriceps muscles (front part of the leg),
slowly return to the starting position stopping just short of your
knees being fully extended.

Key Points

• Exhale while returning to the starting
  position.


• Inhale as you lower down.


• Do not let your knees ride over your toes
  (you should be able to see
  your feet at all times). It helps to find a marker on the wall
  to keep your eye on as
  you lift and lower, otherwise your head may tend to fall forward and
  your body will follow.


• Think about sitting back in a chair as you
  are lowering down. Push off with your heels as you return to the
  starting position.


• You may want to try this exercise without
  weights until you
  master the movement. It is a very effective exercise that involves most
  of the muscle groups of the lower body, but if done improperly can lead
  
  
  


• Perform two to three sets of 15
  repetitions every other day.

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Even more live exercise demos -> click here