Enhancing Skills

Squat swing

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Exercise

Equipment:

Dumbbell

Dumbbell squat swing (AKA: pendulum squat) is a lower body exercise that targets your quads, glutes, hamstrings, and calves. It is a variation of the traditional squat exercise that incorporates a lateral movement.

Stretch to do prior to exercise:

  • Hip flexor stretch
  • Calf stretch
  • Quadriceps stretch

Warmup to do prior to exercise:

  • Walking lunges
  • Bodyweight squats
  • Leg swings

How to select the proper weight: Choose a weight that is challenging but still allows you to maintain proper form throughout the exercise. It is recommended to start with lighter weights and gradually increase as you become more comfortable with the movement.

Proper form:

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
  2. Step your right foot out to the side and lower into a squat, keeping your left foot in place.
  3. As you come back up, swing your right foot across your body and behind your left leg.
  4. Repeat on the opposite side, stepping your left foot out to the side and swinging it across your body and behind your right leg.

How to reduce the difficulty: To reduce the difficulty, you can perform the exercise without weights or with lighter weights. You can also reduce the range of motion or slow down the movement.

How to increase difficulty: To increase the difficulty, you can use heavier weights or perform the exercise on an unstable surface. You can also increase the range of motion or speed up the movement.

Number of reps:

  • Beginner: 8-10 reps
  • Intermediate: 12-15 reps
  • Advanced: 15-20 reps

Estimated time for exercise: The estimated time for a set of dumbbell pendulum squats is around 1-2 minutes.

Body Group:

Legs

Muscle Group(s):

Abdominals, Quadriceps, Shoulders

Muscles used:

Primary:

Quadriceps

Secondary:

Deltoids, Rectus Abdominis

Tertiary:

N/A

Difficulty:

Intermediate

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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