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May 5th, 2023 4:08 PM Mr. Q Categories: Dumbbell

Type:

Equipment:

The dumbbell squat kick is a compound exercise that targets multiple muscle groups in the lower body, including the quads, hamstrings, glutes, and calves. It also engages the core muscles.

Stretch to do prior to exercise:

• Hip flexor stretch
• Standing quad stretch
• Standing hamstring stretch

Warmup to do prior to exercise:

• 5-10 minutes of light cardio, such as jogging in place or jumping jacks
• Bodyweight squats
• Walking lunges

How to select the proper weight: Start with a lighter weight to ensure proper form and gradually increase the weight as you become comfortable with the movement.

Proper form:

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing inward.
2. Lower into a squat, keeping your knees behind your toes and your chest lifted.
3. As you rise back up, kick your right leg forward, extending it out in front of you.
4. Lower your right leg and repeat the squat, then kick your left leg forward.
5. Continue alternating legs for the desired number of repetitions.

How to reduce the difficulty:

• Perform the exercise without weights.
• Reduce the range of motion of the squat or the kick.

How to increase difficulty:

• Increase the weight of the dumbbells.
• Increase the range of motion of the squat or the kick.

Number of reps: Beginner: 8-10 reps per leg Intermediate: 12-15 reps per leg Advanced: 18-20 reps per leg

Estimated time for exercise: 10-15 minutes