May 6th, 2023 11:04 AM Mr. Q Categories: 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.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Step your right foot out to the side and lower into a squat, keeping your left foot in place.
- As you come back up, swing your right foot across your body and behind your left leg.
- 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.
Muscle Group(s):Abdominals, Quadriceps, Shoulders
Secondary:Deltoids, Rectus Abdominis