May 5th, 2023 4:08 PM Mr. Q Categories: Dumbbell
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.
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing inward.
- Lower into a squat, keeping your knees behind your toes and your chest lifted.
- As you rise back up, kick your right leg forward, extending it out in front of you.
- Lower your right leg and repeat the squat, then kick your left leg forward.
- 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
Muscle Group(s):Gluteus, Quadriceps
Secondary:Gluteus Maximus, Hamstrings