Video Squats with dumbbells for women

Analysis of the exercise

The dumbbell squat is a lightweight alternative to the basic barbell squat that also works the hamstrings and glutes. The distribution of the workload in the context of individual muscle groups occurs in the exercise as follows:

Among the amateur audience, squatting with dumbbells in their hands is considered to be a primordially “girlish” exercise, the male half of the trainees more often prefer to exploit the traditional modification of the movement with a barbell. Mainly for the sole reason that more weight can be used in the classic barbell squat.

Meanwhile, there are no useless movements in strength disciplines: changing the usual projectile allows you to diversify training program an experienced athlete, in a safe mode, learn the technique of the main movement and prepare the muscles for increasing the working weights. And the dumbbell squat may be the only alternative to the classic exercise for an athlete with back injuries.

The classic in the "dumbbell" squat is the option of holding weights in outstretched arms on both sides of the body. It is more convenient in terms of maintaining balance, and therefore is the most exploited.

Preparing for squats

Start preparing for squats with a general warm-up and light aerobics (you can “saddle” an exercise bike or run on a track). Next, proceed to the target warm-up - perform 1-2 "light" sets of exercises with own weight in the amount of 10-20 repetitions.

How to squat with dumbbells

The main points on the technique in squats with dumbbells and a barbell are identical:

1. Take it as a rule: the knees are always directed towards the toes of the foot. Sometimes the reduction of the knees signals that the internal heads of the quadriceps are lagging behind in development. In this case, additionally include exercises in your workout to strengthen them.
2. Getting up on your toes at the time of going into a squat shifts the load on the knee joint and makes it difficult to maintain the equilibrium position of the body. The correct execution of "dumbbell" squats involves standing on the entire foot with the load transferred to the back of it (on the heel). If there is a systematic separation of the heels from the floor, it is recommended to place discs under them.
3. When bringing the knees forward, beyond the toe line, the joints take on a large share of the load. In a technical performance, the kneecaps should be in the projection of the foot.
4. Strive to keep your back in a position close to vertical - this allows you to accumulate the load in the quadriceps, not transferring it to your back.
5. The back should remain straight, with a slight anatomical bend in the lumbar spine (lordosis).
6. At the top of the movement, a slight angle is maintained in the knees, which allows you to keep the load in the target muscles and not load the joint.
7. The correct and safe performance of squats with dumbbells provides for control over the breathing technique: inhalation should be done on the rise, exhalation - when lowering into a squat.

Inclusion in the program

"Introduction" exercises in strength program depends on in what training "context" it is supposed to be used. Squats with dumbbells in hand, performed to pre-fatigue the target muscles or warm them up, can open up a leg workout. But with the same success it can “crown” the complex if, after performing exercises with a barbell, it is required to additionally “finish off” the working groups.

In both cases, the dumbbell squat makes sense to perform in high volume - for 12-15 repetitions in 3-5 sets. When solving specific problems, such as losing weight, the numerical parameters of the training are subject to adjustment in the direction of increasing the number of repetitions. In proportion to the volume of work, the weight load also changes.

A beginner should always start with small weights and increase them only with impeccable technique. When this goal is achieved, stick to the principle of progressive loading and increase the intensity of work.

Contraindications for implementation

Dumbbell squats are a safer option for training target muscles compared to the basic barbell squat, as they significantly reduce the axial load on the spine. However, this exercise should still be included with caution in the training program for athletes with serious injuries of the knee joints, osteochondrosis (sciatica) or “fresh” vertebral hernias. Performing an exercise with large weights is contraindicated in the presence of injuries to the wrist joints.

With the help of squats, weight is dropped, buttocks are put in order, muscles are built up. The maximum effect can be achieved with the use of weighting. In the article we will talk about the technique of squats with dumbbells. Let's talk about the muscles involved in the exercises, the benefits and the degree of effectiveness of its various variations.

The difficulty of doing squats with dumbbells is medium. The exercise involves a large number of muscles.
Main

The main muscles that are included in the work in the hands are:

• quadriceps femoris, which includes the rectus muscle, lateral broad, intermediate wide, medial wide;
• large gluteal;
• middle gluteal.

Additional

Additionally involved:

• inner surface of the thigh;
• back of the thigh.

On average, 20-30 kg (~40%) of a person's weight is in muscle tissue. Half of the total muscle mass in the legs. Taking one step, a person uses 200 muscles.

With proper squatting with dumbbells, there is a large load on the buttocks and the front of the thigh. The average load is experienced by the lower back, back and inner thighs, and forearms. A little load falls on the inner side of the thigh.

Exercise Options

There are several exercise options. They are suitable both for performing in the gym and at home.

Squat technique with dumbbells

The classic execution technique is as follows:

1. Sit down, take dumbbells in two hands each. The palms should be facing towards the legs.
2. Stand in the starting position, put your feet shoulder-width apart, turning your socks 45 degrees.
3. Look straight ahead, looking slightly up, for example, in the upper far corner. This will allow your back to be in the correct arched position.
4. As you inhale, slowly squat down, bending your knees and holding the dumbbells at outstretched arms. Continue downward until your thighs are parallel to the floor.
5. Gently rise to the starting position until the legs are not fully extended.
6. Do the required number of repetitions.

It is advisable for women to squat as low as possible - this way the gluteal muscle will be better involved. For men, it is enough to lower the hips parallel to the floor.

Watch the video on how to squat with dumbbells:

The classic execution is suitable for beginners, more advanced gym goers can use other techniques, including squats with dumbbells on their shoulders. All options differ in that in each of them certain muscles are more involved. For example, when doing squats with one dumbbell, which is held in two hands at the same time, the load will be stronger on the inside of the thigh.

In the above options, the technique will be approximately the same - feet shoulder-width apart, emphasis on the heels, straight back, abduction of the buttocks when squatting.

In the variant - squats on one leg - the technique will be different:

1. Take dumbbells.
2. Spread your legs shoulder width apart.
3. Bend one leg at the knee and throw the sock on the bench located behind.
4. On an inhale, slowly lower yourself down.
5. On exhalation, return to the starting position.
6. After 10 repetitions, change legs.

When performing this type of squat, the calf muscle will be additionally included.

You can get acquainted with the technique of execution in the video:

Number of approaches and training program

The number of squats for women is 10-15 repetitions of three to four sets with dumbbells weighing 3-5 kg.

However, the number of repetitions and approaches will primarily depend on the goal and the desired effect. If the goal is to gain muscle mass or tone muscles, then limit yourself to 8-10 repetitions per set. If your main goal is to lose weight and tightened buttocks, then do 15 - 30 repetitions. You should start with two or three approaches, gradually bringing up to three to five.

If the goal is leg development, then great option there will be a combination in one workout of squats with a relatively heavy barbell placed on the shoulders (five sets of five reps), with deep squats with dumbbells in hand (five sets of 20 reps).

Contraindications

Contraindications include:

• lower back pain;
• varicose veins veins in the legs.

With caution, it is necessary to include the dumbbell option in the program for those who have a history of:

• hernia or protrusion;
• osteochondrosis.

Differences in exercises for women and men

The main difference between squats with dumbbells for men and girls is the weight of the dumbbells. Girls tend to tighten their buttocks and give their legs a relief shape. For this purpose, dumbbells weighing 2-5 kg ​​are suitable. Men tend to build muscle in the buttocks. They should squat with a weight of up to 15 kg.

Find more in this article.

How not to get hurt

There can be several reasons for injury during this exercise:

• The use of drugs that help increase muscle mass.
• Mistakes made during exercise.
• Bad workout.
• Wrong weight.
• Excessive haste.

To avoid injury, you need:

• Warm up well before training.
• Pick the right weight.
• Acquainted with correct technique exercise and be careful not to make common mistakes.
• Make muscles and ligaments flexible with other exercises.

The most big muscle in the human body - the gluteus, its length is 20 cm. The smallest is the stirrup muscle, which strains the eardrum. Its length is slightly more than 1 mm.

Common Mistakes

The biggest mistakes when squatting with dumbbells:

• rounded back - it should be flat and slightly concave;
• a strong tilt of the body forward - leads to a large load on the back and removes it from the hips, while the spine is overloaded;
• separation of the heels from the floor;
• the position of the knees at the time of performing exercises in the internal or in outer side- the knees should clearly “look” in the same direction as the toes of the feet.

To achieve maximum effect from classic dumbbell squats, use the following tips:

1. Make sure that the back is not littered, rounded.
2. Squat by pulling back hip joint rather than bending the knees. They should be like sitting on a chair.
3. Exhale when lifting, inhale when lowering.
4. While squatting, do not bring your knees inward. The knees should also not go beyond the toes of the feet.
5. When lowering down, look forward in front of you, do not lower your head.
6. At the top point, you should not fully straighten your knees.
7. At the bottom point, push with your heels.
8. Also focus on the heels, socks should not participate in this process.
9. If the dumbbells are too heavy, use hand straps.
10. Use the position of the feet to adjust the load on different parts of the legs and hips.
11. When squatting with dumbbells for women, it is desirable to do it as low as possible. This can be achieved by tilting the body forward, but at the same time make sure that the back is arched. The lower the back is tilted, the less the legs and hips work. Therefore, the recommended angle of inclination of the case is not lower than 45 degrees.
12. To build muscle, you need to take more weight. To lose weight, do more squats, and take light weight.

If you perform the exercise correctly, then soon your hormonal background will improve and testosterone will be produced in sufficient quantities, which will allow you to quickly build muscle mass.

Squats with dumbbells have a number of benefits. Without a doubt, this is one of the best exercises that develops the strength of the leg muscles and strengthens the buttocks. In addition, it makes muscles and ligaments strong, as well as develop the flexibility of the joints.

When performing exercises, a lot of calories are consumed, metabolism and fluid circulation improve, hormonal levels normalize, which means a direct path to losing weight. Such movements relieve the load from the spine and pump up the legs. Dumbbells are an option with which you can squat at home instead of a barbell. The effect of using these shells is identical, only the dumbbell version is safer.

Dumbbell squats are basic exercise, which allows you to improve the condition of the muscles of the legs, in particular, the buttocks and thighs. It is recommended for girls, as well as for men who are just starting to master strength exercises.

In addition, it is advised to do it for those who have back problems and for this reason training with a barbell is contraindicated for them. How exactly to do squats with dumbbells you will learn from this article.

What muscles pump squats with dumbbells

While doing this exercise the muscles of the legs are actively working. These include the muscles of the buttocks (gluteus maximus), quadriceps and biceps femoris, adductors of the thigh, as well as calf muscles.

In addition, squats with dumbbells give a good load on the muscles of the upper shoulder girdle. Stabilizer muscles also work - these are the muscles of the arms, abdomen and back.

Dumbbell Squat Rules

Dumbbell squats can be done in a variety of ways that are suitable for both men and women. The most popular of them are sumo and plie squats.

Any of these options create a load on the muscles of the legs. Some exercises allow you to pump the muscles of the buttocks more, others the hips, but the rules for their implementation will be the same for everyone. Here they are:

• Before training, do a little warm-up.
• Don't slouch. The back should be straight, but with a natural curve in the lower back.
• Movements should be smooth. You can not do the exercise in jerks.
• It is not recommended to bring your knees together while squatting.
• When returning to the starting position, do not fully extend your knees. This will help create an additional load on the muscles of the legs and buttocks.
• Keep your head straight. You can not tilt it, as this will make it difficult to breathe.
• Breathe in as you move down, and breathe out when you return to the starting position.
• The weight of dumbbells for girls should be 5 kg, for men - 10.
• The break between sets for girls should be 2 minutes, and for men - 60 seconds.
• The number of repetitions for girls is 15-20, and for men - 20-30. The number of sets for all is the same, namely 3-5.

Squatting with dumbbells as a weight in the hands, as already mentioned, can be done in different ways, and which ones, this will be discussed later.

Classic squats with dumbbells

Classic squats help pump the muscles of the buttocks, quadriceps and hamstrings. They are suitable for men and girls. The technique for their implementation is as follows:

• Take dumbbells in your hands and lower them along the body. This exercise with a dumbbell between the legs is not performed. Spread your legs shoulder-width apart, keep your head and back straight, but there should be a natural curve in the back.
• Take a deep breath and squat down until your knees are at a 90-degree angle and the dumbbells are in line with your calves. The muscles of the buttocks should be as tense as possible. Hold the position for a couple of seconds.

Sumo squats with dumbbells

Sumo squats are one of the most popular variations of this exercise. It got its name due to its similarity with the stand of athletes of the same sport.

Sumo squatting can lead to various injuries. To avoid, you need to follow the rules of the exercise. Then sumo squatting will only benefit.

So, the sumo exercise technique will be as follows:

• Spread your legs wide so that the distance between them is 15-25 cm more than the width of your shoulders. Hold the dumbbells on outstretched arms on the sides of the body. You can also use 1 dumbbell, which should be held between the legs with outstretched arms. The back should be straight with a natural curve in the lower back. The gaze must be directed forward.
• Take a breath and do a squat. At the lowest point, the line of the hips should be parallel to the horizontal surface. The muscles of the legs and buttocks should be as tense as possible. Hold this position for a couple of seconds.
• Exhale and come back.

Squats with dumbbells in the sumo technique must be performed regularly, only in this way you can achieve a good result. This exercise is recommended for both girls and men. If you are just starting to learn sumo squats, then doing 10-12 repetitions is enough. Over time, the amount can be increased.

Plie squats

For men, it is only suitable if they are new to the world of sports and just starting to train. With its help, you can master the technique of squats, but it is unlikely that you will be able to build leg muscles with the help of such an exercise.

You need to do it like this:

• Take the dumbbells in your hands and stretch them in front of you so that they “leave” in parallel to a horizontal surface. You can also use 1 dumbbell, which should be held at outstretched arms between the legs. Spread your legs as wide as possible, turn your socks in different directions. Keep your head and back straight.
• Take a deep breath and squat down so that your knees form a 90-degree angle. The muscles of the legs and buttocks should be as tense as possible. Hold the position for a couple of seconds.
• Exhale and come back. Repeat the exercise for the required number of times.

Squat with dumbbells on shoulders

Squats with dumbbells can be performed if you keep shells on your shoulders. The technique in this case would be:

• Take dumbbells and fix them on your shoulders, or rather in the lower region of this part of the body. Keep your elbows parallel to the horizontal surface. An angle of 90 degrees should form between them and the body. Spread your legs shoulder-width apart, slightly turn your toes in different directions. Keep your back straight with a natural curve in your lower back. Look straight ahead without lowering your head.
• Take a deep breath and do a squat. At the bottom, your hip line should be parallel to the floor. Tighten the muscles of the buttocks and fix the pose for 3 seconds.
• Exhale and move the body to the position that you took initially. Do the required number of repetitions.

Squats with dumbbells will not give the load on the legs that squats with a barbell. However, with their help, you can give elasticity to the buttocks, as well as improve the condition of the muscles of the thighs. Therefore, such exercises are recommended to be included in the training program for both men and women.

Squats are a very common and popular exercise that includes all programs aimed at losing weight and building muscle mass. Additional weights can be used to increase the effectiveness of the exercise. Many choose squats with dumbbells. Consider what this exercise is and how to perform it correctly.

Squats with dumbbells in hand - a basic exercise that allows you to work out important muscles, namely the muscles of the thighs and buttocks. It is suitable for girls and for men who are still new to strength exercises. It is also recommended to do it for those who have back problems, which is a contraindication to using a barbell. Such squats have a number of advantages, namely:

• remarkably develop the muscles of the legs;
• provide a complex load - act immediately on a large muscle mass;
• develop core muscles, including improving balance, stability and coordination;
• develop flexibility and mobility of joints;
• provide great;
• beneficial effect on hormonal levels;
• relieve stress from the spine;
• allow you to load the legs without stress on the back;
• improve the pumping of fluid in the body, ensure the delivery of nutrients to tissues and organs, and help cleanse the body.

What muscles work during the exercise?

Consider what muscles shakes squatting with dumbbells in your hands. First of all, the exercise effectively works out the muscles of the buttocks (gluteus maximus), hamstrings and quadriceps, adductors of the thigh, calf muscles.

Additionally, weighted squatting provides good load on the muscles of the upper shoulder girdle. Stabilizer muscles also work - the muscles of the press, back and arms.

Execution technique

Squats with dumbbells for the buttocks and thighs can be done different ways which are suitable for both men and women. All of them create a load on the lower limbs, although some types pump the buttocks more, while others pump the thighs. Although the technique of the exercise may vary, there are a number of general rules relevant for all its types:

• Before you start training, do a light warm-up.
• No need to slouch. The back should be straight, a slight natural bend in the lower back is allowed.
• Let the movements be smooth. Do not do the exercise in jerks.
• When squatting, it is not recommended to bring your knees together.
• Returning to the starting position, do not fully extend your knees. This will give you the opportunity to work out the muscles of the legs and buttocks to the maximum.
• Keep your head straight. Do not tilt it to be able to breathe normally.
• While moving down, inhale, and return to the starting position as you exhale.
• The optimal weight of dumbbells for girls is up to 5 kg, for men - about 10 kg.
• The break between sets should last about two minutes for girls and a minute for men.
• The optimal number of approaches is 3-5, and the number of repetitions is 15-30, depending on the goals, fitness level and gender.

Consider classic squats with dumbbells, the technique of which is probably known to everyone. They pump the buttocks, hamstrings and quadriceps. They can be performed by both men and women. The technique for performing the exercise is as follows:

• Take two dumbbells in your hands, lower them along the torso. Spread your legs shoulder-width apart, keep your head and back straight, maintaining a natural deflection in the wall.
• Take a deep breath and sit down so that a right angle forms at the knees, and the dumbbells reach the level of the calves. In this case, the maximum tension of the muscles of the buttocks is important. Hold the position for a couple of seconds.
• Exhale, return to the starting position.

Squats with dumbbells: options

Squats with dumbbells for girls and guys have a large number of types. Let's consider some of them.

sumo squats

A very popular exercise. It got its name due to its similarity with the stance of athletes in such a sport as sumo.

This exercise is performed as follows:

• Spread your legs wide so that the distance between them was 15-25 cm more than the width of the shoulders. Dumbbells should be held at outstretched arms along the body. You can perform squats with dumbbells between the legs, when the projectile is used only one, and you need to keep it on outstretched arms between your legs. Keep your back straight, keeping the natural arch in the lower back. You need to look ahead.
• Inhale, then sit down. At the bottom, the thighs should be parallel to the horizontal surface. It is important that the muscles of the buttocks and legs are as tense as possible. Hold this position for a few seconds.
• Take a breath and come back.

The sumo squat is not that technically simple, so it can provoke certain injuries. To prevent this from happening, be sure to adhere to the correct execution technique.

Do these exercises regularly for good results. For starters, 10-12 repetitions are enough. Over time, you can increase the number of them.

Plie squats

These are good squats with dumbbells for girls, for the buttocks and inner surface hips. They are suitable for men if they are new to the sport. Through plie, you can master the squat technique and tighten the body, but they do not build muscle mass. But they are great for training flexibility and stretching. The plie squat is done as follows:

• Take dumbbells in your hands, stretch them in front of you so that they are parallel to a horizontal surface. You can also do a squat with dumbbells between your legs.
• Spread your legs wide, turn your socks in different directions. Keep your back and head straight.
• Take a deep breath, sit down so that a right angle forms at the knees. Tighten the muscles of the thighs and buttocks as much as possible. Hold on for a couple of seconds in this position.
• Exhaling, come back. Repeat this exercise as many times as needed.

Squat with dumbbells on shoulders

Dumbbell shoulder squats also work the lower limbs well, also engaging the shoulders and back. The technique for performing them will be as follows:

• Fix the dumbbells on your shoulders, namely in their lower part. Keep your elbows parallel to the horizontal surface. A right angle should form between the elbows and the body. Spread your legs shoulder-width apart, turn your socks slightly in different directions. Keep your back straight. Look ahead and don't lower your head.
• Take a deep breath, sit down. At the lowest point, the thigh line should be parallel to the horizontal surface.
• Exhaling, move the body to the starting position. Repeat the exercise as many times as necessary.

Front squats with dumbbells

Such a squat with dumbbells for the buttocks and thighs can replace similar exercise with a bar. The technique for performing it will be the same, but the load should lie on the chest. The elbows should be bent, and the hands should be pressed to the shoulders or chest. Point your elbows up to better hold the weights. Such a squat is done as follows:

• Dumbbells are held on the chest and partially on the shoulders. You can also shift the focus to a specific part of the body.
• The starting position is similar to the standard dumbbell squat. So that they do not roll off the chest, do not stoop your back. Elbows can be raised higher.
• Squat on the exhale, rise on the exhale.

Some people find it difficult to hold dumbbells on their shoulders and chest. To prevent discomfort, you can put something soft on the skin, such as a towel.

You can also do split squats with dumbbells, known as Bulgarian lunges, which involve shifting the load to one leg. Any type of squat can be done with dumbbells. It is important to choose the right weight. Do not immediately load yourself with a large burden - increase it gradually.

Contraindications and precautions

Dumbbell squats are a safer muscle-building option compared to using a barbell, as the load on the spine is reduced. But still, you need to include it in the program with caution if you have recently suffered a back or knee injury, suffer from sciatica or spinal hernia. In the presence of injuries to the wrist joints, heavy weights should not be used.

On the question of how to do dumbbell squats correctly, it is important avoid common mistakes and remember to take precautions. Consider the following points:

• Do not transfer the center of gravity to the socks when lowering. Otherwise, you will fall forward and lose your balance. You should try to keep the weight on the outer part of the foot and heels.
• Do not turn your knees outward or towards the center. When doing a squat, you must ensure that the knee is stable relative to the foot and, if possible, does not bring it beyond the toe.
• Don't slouch. When squatting, the body should be straight.
• To work with dumbbells, you need to have at least slightly developed forearms, therefore, while mastering the squat technique, at the same time try to work to increase your grip strength. When increasing the weight of the projectiles, use a safety net that will help minimize the risk of injury.
• It is recommended to breed socks no more than 10-30 degrees, otherwise there may be difficulties with balancing.
• When squatting, keep the core muscles in static tension. This technique will make the position more stable and help prevent spinal injury.
• Keep your head straight, look straight or slightly up. This will help ensure the correct position of the back.
• In the classic variation of the exercise, you need to move until the thigh is parallel to the floor. However, for a girl on the question of how to squat with dumbbells for the buttocks, it is recommended to squat more deeply. So gluteal muscles are processed better. To be able to do a deep squat, try to tilt your body forward a little while keeping your back straight.

How to squat with dumbbells: video

Squats are a simple and effective exercise that helps to achieve remarkable results. But it is important that the execution technique is as correct as possible. We offer you to watch a video of squats with dumbbells, which will explain all the features of this exercise.

Dumbbell squats involve a huge amount of stabilizer muscles. In this case, these are deltoid and trapezius muscles, spinal extensors, core muscles, calf muscles, neck muscles, biceps and many others. Do you understand what kind of load you set with just one exercise?

In addition to stabilizing muscles, ligaments and tendons are also strengthened. You get stronger and more resilient with every workout.

Squats with dumbbells give less axial load on the spine. This does not mean that it is not there at all, and, having hernias and protrusions, you can do them every workout. Not at all. Just working with dumbbells in a gentle mode, you will not exacerbate existing problems, unlike squats with a barbell.

In addition, work with dumbbells is much more mobile. You can put the dumbbells on the racks and immediately take a pair lighter or heavier. Dropsets, supersets, and giant sets are much more comfortable. All these methods of increasing intensity contribute to a greater final result.

The main exercise - squat with dumbbells - helps to tighten the inner and outer part of the buttocks and thighs. The exercise itself is not difficult, which contributes to the ideal study of several muscle groups at the same time. Apart from physical activity on muscle tissue, thanks to squats, you can get beautiful, toned and strong legs for men.

For women, performing squat exercises will give a soft, light gait and an attractive shape of the legs. In addition, by performing regular squats with dumbbells, the problem of excess weight will cease to exist for girls.

For girls, squats with dumbbells for the buttocks are the main exercise aimed at working out the gluteal muscles and three groups of thigh muscles (back, front, medial).

Any girl, having understood how to squat correctly, will appreciate all the advantages of this, simple at first glance, exercise:

• leg muscles develop;
• due to the additional load in the exercise, the maximum number of muscles of the back, abdomen, legs are involved;
• the movements of the girl (woman) become more coordinated;
• the joints are noticeably more flexible;
• more calories are consumed
• in women and girls, an improvement in hormonal levels is noted;
• when performing the exercise, the spine does not feel a big load;
• the entire load goes completely to the legs, bypassing the back;
• improves metabolism.

Squatting with weight means using a large number of muscles. First of all, deep squats with weighting work out:

• gluteus maximus;
• muscles located on the hips (quadriceps, biceps);
• all thigh muscles included in the adductor group of muscle fibers;
• biceps muscle (calf).

A good load on the shoulder girdle and arm muscles is achieved due to weighting agents. The muscles of the abdomen and back are actively working.

The benefits of Bulgarian attacks are obvious: it great exercise for a comprehensive study of the muscles of the legs. It is suitable for both men who want to achieve developed muscular legs, and young girls who just want to keep themselves in good shape and not gain excess weight.

special potential harm Bulgarian attacks do not carry in themselves. Isolated cases when athletes were injured during their performance are associated with their own carelessness and excessive self-confidence.

However, do not forget that the exercise still contains some element of axial load on the spine. Therefore, you should not get carried away here with large working weights - this way you will overload the articular-ligamentous apparatus already tired from basic exercises. People who have had an umbilical hernia are advised to use athletic belt when performing Bulgarian lunges, as with other leg exercises.

Usually men are dismissive of dumbbells, considering them to be a female projectile. They prefer squats with a barbell or kettlebell. Well, that's their right. Although collapsible allow you to hang enough weight on them.

As for the muscles that are trained during such exercises, here this exercise will give odds to many others. With the right technique, the muscles are perfectly worked out:

• femoral;
• abdomen
• gastrocnemius;
• quadriceps;
• upper shoulder girdle;
• back;
• gluteus large.

So both men (for building muscle mass and quadriceps relief) and women (for pumping the buttocks so that they are more elastic) can get the maximum benefit from such squats.

In addition, the exercise has a lot of other useful qualities. If you practice regularly and correctly, here are the results you expect:

• training of the buttocks and thighs;
• improved metabolism;
• improving sports performance;
• normalization of hormonal levels;
• figure correction;
• posture straightening;
• calorie consumption - weight loss;
• elimination of cellulite;
• building muscle mass;
• improved joint mobility;
• increased coordination;
• development of flexibility, strength and endurance;
• prevention of varicose veins;
• cheerfulness.

This list is a great incentive to start doing dumbbell squats right from tomorrow. In the meantime, we are studying the technique of their implementation.

How to squat with dumbbells: video

Squats are a simple and effective exercise that helps to achieve remarkable results. But it is important that the execution technique is as correct as possible. We offer you to watch a video of squats with dumbbells, which will explain all the features of this exercise.

To pump up the buttocks, you need to regularly do squats with weight: kettlebell, dumbbells or a barbell. We considered several types of exercises with dumbbells, all of them will give a good result when regular classes. In what way to squat, how to pump up the ass, each girl decides for herself. It will help to master the correct technique of squats with dumbbells video.

Squats with dumbbells on the shoulders are aimed primarily at pumping the muscles of the legs and buttocks. They allow you to use many major muscle groups, stabilizer muscles, and also strengthen joints and ligaments. It is necessary to devote training to the legs 1-2 times a week, in which case the body will quickly become embossed and muscular. The figure will look proportional and beautiful. At the same time, you can alternate days when exercises for quadriceps or biceps are performed.

For girls, dumbbell glute squats are the best way to make your ass seductively round, firm and slender.

Training Rules

If you want to play sports at home, you should remember: exercise should be done regularly. The number of workouts should not be less than three times a week, especially in the initial stage of training. When performing the main exercise - squats with dumbbells, you need to remember the basic rules:

• Being in starting position, you should keep your back straight;
• legs should be shoulder-width apart, palms with dumbbells facing the body;
• squatting begins, as a rule, on inspiration, while the back remains straight, and the pelvis is retracted;
• lifting should be performed on exhalation, until fully returned to its original position.

It is important to note that with the correct exercise, the knees should be directed in the same direction with the socks. Otherwise, it may be possible to injure your back. Therefore, following the basic rules while squatting with dumbbells is of great importance.

Squats are suitable for both men and women. Everyone can choose for themselves the variation that they like best, suits, or develops a specific muscle group. Common to all types is the same load on the muscles of the legs, as well as the correct technique for performing exercises. The list of rules looks like this:

• dumbbell weight - 5 kg;
• the break between sets is two minutes;
• the number of repetitions is 15–20.

• dumbbell weight - 10 kg;
• break - 1 minute;
• repetitions - 20-30.

Dumbbell squats for men can give different results depending on the positions of using the dumbbells. One type of exercise can pump up the buttocks, the second allows you to build up an excellent relief of the legs, the third develops the muscles of the arms and shoulders.

For women, it is important to make legs and buttocks attractive, to improve their shape. A fit and beautiful look is one of the main goals for girls.

Benefits of Plie Squats

Below we will look at the technique and the dumbbell squat program for men and women, and now let's talk about their pros and cons. Let's start with the benefits:

1. If you have sore knees, squats with dumbbells are forbidden to you, otherwise you can aggravate the condition of the joints and ligaments;
2. If you plan to squat often and a lot with this type of projectile (and with any other weighting agent), you will have to purchase special knee bandages;
3. There are many contraindications.

Let's start with what exactly the exercise is useful for athletes and what are its advantages over barbell squats.

1. Working with dumbbells makes it easier for you to vary the angle of the load. For example, you can put your feet wide or narrow, put one foot on a bench, raise the dumbbells over your head, etc. So you can modify the load, shifting the focus to the quadriceps, buttocks, hamstrings or thigh adductors. It is much more difficult to do this with a barbell, it requires experience and coordination.
2. It will be easier for you to keep your back straight and squat deeper. This is the main advantage of dumbbell squats for girls - the greater the amplitude, the more the gluteal muscles are involved, and this is the goal of most female athletes.
3. The next important factor is mental attitude. With dumbbell squats, your brain perceives as more light exercise than barbell squats. Therefore, no additional stimulation is needed by the body. If you're into hard training and squatting with near-record weights every week, diversify your workouts. Do dumbbell squats at least once a month. So you unload the central nervous system from constant work at the limit of possibilities and save yourself from overtraining.
4. Another advantage of dumbbell squats is that you can do them not only in the gym, but also at home. All you need is a pair of collapsible dumbbells. Do several sets of dumbbell squats with different foot positions, Bulgarian squats, lunges, straight-legged deadlifts, calf raises, and you have a full leg volume workout.

• Plie squats with dumbbells or kettlebells are very popular among girls, as this exercise allows you to give the buttocks rounded shapes without working with heavy weights and a serious load on the knee joints and spine.
• But don't put a label on him. female exercise". Many professional bodybuilders use this exercise to increase and more detailed study of the inner surface of the thigh, and powerlifters use it as one of the lead-up exercises before heavy squat.
• Another indisputable advantage of plie squats is the ability to train at home, since dumbbells or kettlebells do not require much storage space.

Squats for tightening the buttocks

Attractive, toned buttocks are the result of regular exercise. When doing squats (with dumbbells) for the buttocks, girls should consider some important points. The weight of dumbbells should be selected individually, in this case it is better to trust an experienced instructor.

When performing this kind of squat, the thigh and back muscles, the calf and gluteus maximus muscles, quadriceps and soleus muscles are involved. Additionally, such exercises will help in the fight against cellulite, which is of great importance today.

Contraindications

Dumbbell squats are a safer muscle-building option compared to using a barbell, as the load on the spine is reduced. But still, you need to include it in the program with caution if you have recently suffered a back or knee injury, suffer from sciatica or spinal hernia. In the presence of injuries to the wrist joints, heavy weights should not be used.

When it comes to how to properly do dumbbell squats, it's important to avoid common mistakes and remember to take precautions. Consider the following points:

• Do not transfer the center of gravity to the socks when lowering. Otherwise, you will fall forward and lose your balance. You should try to keep the weight on the outer part of the foot and heels.
• Do not turn your knees outward or towards the center. When doing a squat, you must ensure that the knee is stable relative to the foot and, if possible, does not bring it beyond the toe.
• Don't slouch. When squatting, the body should be straight.
• To work with dumbbells, you need to have at least slightly developed forearms, therefore, while mastering the squat technique, at the same time try to work to increase your grip strength. When increasing the weight of the projectiles, use a safety net that will help minimize the risk of injury.
• It is recommended to breed socks no more than 10-30 degrees, otherwise there may be difficulties with balancing.
• When squatting, keep the core muscles in static tension. This technique will make the position more stable and help prevent spinal injury.
• Keep your head straight, look straight or slightly up. This will help ensure the correct position of the back.
• In the classic variation of the exercise, you need to move until the thigh is parallel to the floor. However, for a girl on the question of how to squat with dumbbells for the buttocks, it is recommended to squat more deeply. So the gluteal muscles are worked out better. To be able to do a deep squat, try to tilt your body forward a little while keeping your back straight.

Any squat is a certain load on the joints and spine, so caution is needed when performing the exercise. Start with low reps and sets. Contraindications to exercise are recent injuries to the knees or spine, a weak cardiovascular system, varicose veins, and problems with the musculoskeletal system.

Do not use excessively heavy dumbbells, especially girls. Start the exercise with minimal weights or no weights at all.

The main mistake when doing squats is to lower the body forward too much. Remember that these exercises are aimed at the legs, not the back, and you need to swing them. Try not to arch your back or look down. Look straight ahead or slightly ahead.

• I tried not to round my back. During the entire exercise, it should be straight.
• If the exercise was performed correctly, the knees should be in line with the feet. If the knees go beyond this limit, the load on the knees may be too great.
• The deeper the squat, the greater the load on the gluteal muscles. If you want to work them out with high quality, squat below the parallel with the floor.
• For this exercise, straps for traction can be used.

Dumbbell squats help work muscles lower extremities, tone yourself up, achieve a beautiful relief. To achieve good results, you need to master the correct execution technique. It is also extremely important to exercise regularly and alternate different kinds squats. Well, in order not to make a mistake in the exercise technique, you can watch the videos below on this topic.

Let's find out in which cases it is better to forget about such squats:

1. With any inflammation, including colds;
2. With exacerbation of chronic sores;
3. If you have sore knees (ligaments, joints, tendons);
4. In case of serious problems with the spine, when any power load;
5. In the chronic course of any disease, before starting training, you should consult with your doctor.

Not all athletes will benefit from this exercise. If you have problems with your knees, you need to squat very carefully, work with light weights and unquestioningly observe the correct form. A thorough warm-up and the use of knee bandages are also necessary. This applies not only to dumbbell squats, but also to barbell squats, leg presses, lunges, and other leg exercises.

It is not recommended to perform this exercise in case of problems with the spine. This is not about mild scoliosis or lordosis, but about serious hernias and protrusions in the chest or lumbar regions when any power load is contraindicated. If such problems do not torment you, you can safely perform squats with dumbbells.

Squatting with dumbbells is less traumatic than using a barbell - the weight load on the spine is much lower. Include exercise with caution in people who have suffered lumbar injuries, knee injuries, suffering from sciatica, with a diagnosis of spinal hernia. Additional weight is contraindicated if the wrist joints are damaged.

Plie squats

The target muscle in this exercise, as mentioned above, is the inner thigh. In addition, plie squats also work the hamstrings, gluteus maximus, and quadriceps. Also under constant load are the calf muscles and back muscles (primarily the lower back), which act as stabilizers.

The hips, or rather their inner surface, to pull up, get a good shape, plie squats will help. The peculiarity of this exercise is that it does not build muscle mass, the purpose of this exercise is to tighten the muscles of the body. When it is performed, stretching improves, the body becomes more flexible.

When doing squats, the position of the legs is important. Feet with toes should look in opposite directions, while being wider than shoulders. The back and head position is important, keep them straight. The arms are extended parallel to the floor; in another version, it is permissible to hold the dumbbells between the legs.

While inhaling, the girl should sit down, while maintaining a 90 ° angle between the calf and thigh. Squatting, she should strain all the muscles of the buttocks and thighs. In the lower position, you need to linger for 1-2 seconds. On exhalation, the girl should return to a vertical position.

First of all, any squats work out the muscles of the thighs and buttocks. Single dumbbell variations usually help to correct the inner thigh, which is problematic for many, especially for women. Depending on the technique, this exercise can be used for different purposes. Squatting with dumbbells between the legs provides the work of such muscles:

• The adductor muscle of the thigh is its inner surface;
• Quadriceps - front surface of the thigh;
• The biceps of the thigh is its back surface;
• Gluteus maximus;
• Back muscles (they are additional, you can exclude them from work).

Plie squats with a dumbbell got their name due to their similarity with a choreographic movement. This exercise is effective for girls who want to get elastic buttocks, but at the same time the legs will remain feminine. It is important to note that this type of squat does not work the quadriceps muscle.

To perform the exercise, you should put your feet much wider than your shoulders. The feet should be spread out to the sides by about 45 degrees. The dumbbell must be taken by the base and placed in front of you. This is what the starting position looks like.

While inhaling, you need to perform a slow squat. The final depth of execution occurs when the parallel between the hips and the floor is reached, when a qualitative stretching of the adductor muscles will be clearly felt, while exhaling, you need to bring the body to its original position. The exercise is repeated on the next breath.

When performing plie squats with a dumbbell, you should pay attention to some subtleties that will help you achieve better results. It must be remembered that when performing the exercise, the back should remain straight, and the dumbbell should be located close to the body. Squatting is best done smoothly, avoiding jerks.

In some cases, when encountering plie squats for the first time, it can be difficult to maintain balance during the exercise. For confidence and skill acquisition, you can lean against the wall while squatting. Particular attention should be paid to the knees, while squatting, it must be remembered that the direction of the knees must strictly coincide with the direction of the feet. Before doing squats with dumbbells for girls, experienced trainers recommend doing a warm-up.

Exercise features

Squats with dumbbells in hand are a basic exercise that allows you to work out important muscles, namely the muscles of the thighs and buttocks. It is suitable for girls and for men who are new to strength exercises. It is also recommended to do it for those who have back problems, which is a contraindication to using a barbell. Such squats have a number of advantages, namely:

• remarkably develop the muscles of the legs;
• provide a complex load - act immediately on a large muscle mass;
• develop core muscles, including improving balance, stability and coordination;
• develop flexibility and mobility of joints;
• provide high calorie consumption;
• beneficial effect on hormonal levels;
• relieve stress from the spine;
• allow you to load the legs without stress on the back;
• improve the pumping of fluid in the body, ensure the delivery of nutrients to tissues and organs, and help cleanse the body.

Dumbbell squats for girls are very popular, as men use barbells more often. However, this is not a mandatory rule - everyone can work out with dumbbells, and the choice of equipment is determined by the level of training and personal goals. In general, this is a universal exercise that helps to find a beautiful relief of the hips and buttocks, burn excess fat or build muscle mass, develop flexibility and coordination. Squats also help strengthen cardiovascular system strengthen the body as a whole.

For squats, you can use either two dumbbells, holding them in both hands, or one dumbbell, which will be located between the legs.

Before we talk about the types of dumbbell squats, as well as the correct technique, here are the general nuances:

• If your goal is load internal muscles hips, legs should be placed wider than shoulder width and turn socks outward more than 45 degrees;
• If you want to pump up the buttocks, squat as deep as possible;
• If you want to pay attention to the outer part of the thigh, place your feet parallel and close to each other;
• To work the biceps of the thigh, you should tilt the body forward in a squat and take the pelvis back;
• With any squats, the back is kept straight, without rounding the spine;
• In all exercises, make sure that the heels do not come off the floor. The exception is the top point of the lift - here you can rise on your toes to engage the calf muscles.

What muscles work with plie squats

Back Load: There's nothing wrong with the classic dumbbell squat, but it's just one of the many variations on this exercise. To seriously increase the load, try doing split squats with a barbell on your shoulders. This variation will make your glutes and hamstrings burn. In addition, you are unlimited (at least in theory) in the amount of weight you can carry.

Front Load: Looking for a front load option? Try the exercise by standing a little closer to the split bench. Pick up one dumbbell or kettlebell, holding it in vertical position, and lunge, bending your arms in front of your chest

Load Shift Variation: Finally, if your goal is to improve your balance, do a load shift split squat. In this variation, you need to take one dumbbell in the hand opposite the front leg. Maintain balance by tensing your front leg.

Also try doing split lunges with two different dumbbells. For example, take a heavier dumbbell in the opposite hand of the front leg and a lighter one in the other hand. This has a similar effect to holding one dumbbell, but will give you more work.

When doing any load-shifting variation, try to minimize any side-to-side movement.

Depending on where exactly you place the dumbbells, which slope you hold, how wide your legs are, and how your feet are positioned, you can emphasize the load on the quadriceps, buttocks, hamstrings, or adductors.

For example, when doing plie squats with a dumbbell, we spread our legs wider than shoulders and turn our feet outward, and keep the body strictly vertical. This loads the inner surface of the thigh and buttocks, part of the load takes the quadriceps. It's the same story with wide dumbbell squats. Such a load makes the hips more voluminous.

Narrow-stance squats, overhead dumbbell squats, or single-leg dumbbell squats are more suitable for developing the outer quad. It is important to place the feet parallel to each other in order to further reduce the lateral bundle of the quadriceps.

You can also shift the load purposefully on the gluteal muscles. For this, Bulgarian squats with dumbbells are best suited. The load falls almost in isolation on the buttocks, if you lean forward a little more, the biceps of the thigh will also start to work. The more amplitude in these movements, the better. Deep squats with dumbbells are great for girls.

Before you start training, be sure to familiarize yourself with muscle groups, their work and features. This will allow you to calculate the optimal load, choose a set of suitable classes. It should be noted that an excessive amount of training can greatly harm, so the body must be allowed to rest.

For example, when squatting, the muscles of the legs are actively involved. This is a fairly large group, which includes the following muscles:

• muscles of the buttocks;
• leg muscles;
• thigh surface;
• calf muscles.

In addition, squats give a fairly significant load on the muscles of the shoulders. The so-called stabilizers are also involved. They belong to:

• arm muscles;
• back muscles;
• abdominal muscles.

Different techniques of this or that technique have an effect on different muscle groups.

For example, squats with dumbbells for girls are very effective, developing the gluteus maximus muscle - the quadriceps, as well as pulling up the inner and back surfaces of the thigh, which, in turn, is not easy to do with other exercises.

Studies have shown that it doesn't matter if you squat with a barbell or with dumbbells, the same muscle groups are involved. The difference is significant only for those who have back problems and have restrictions in lifting one or another weight.

Consider what muscles shakes squatting with dumbbells in your hands. First of all, the exercise effectively works out the muscles of the buttocks (gluteus maximus), hamstrings and quadriceps, adductors of the thigh, calf muscles.

Additionally, squatting with weights provides a good load on the muscles of the upper shoulder girdle. Stabilizer muscles also work - the muscles of the press, back and arms.

Depending on the position of the foot, the distance between the front and back legs, the height of the bench on which the back leg is located, and the angle of the body, Bulgarian lunges involve:

• quadriceps;
• gluteal muscles;
• back of the thigh;
• adductor muscles.

The stabilizers in the movement are the extensors of the spine and the muscles of the press.

Let's find out which muscles work in dumbbell squats, by the way, it depends on the position in which the projectile is held. The slope of the body, the setting of the feet, the turn of the socks, the depth of the squat are also important. So, what muscles are worked out with dumbbell squats?

1. inner thigh;
2. External thigh muscles;
3. Large and middle gluteal muscles;
4. Quadriceps;
5. Biceps;
6. Calf muscles;
7. The muscles of the back and the press.

Sounds good, doesn't it?

sumo technique

Another effective exercise for the buttocks and inner thighs is the sumo squat with a dumbbell. The exercise itself is quite difficult due to the involvement of a large muscle group. However, its implementation can replace a whole range of exercises. The squat got its name because of the wide arrangement of the legs, reminiscent of the basic stance of sumo wrestlers.

When performing squats with dumbbells for the buttocks, you should strictly adhere to the execution technique. Violation of the rules can lead to stretching of the back muscles and injuries. In the initial position, the legs should be placed 10-15 cm wider than the width of the shoulders. The back should be straight, and the dumbbell should be taken with both hands in a horizontal position by the edges.

When doing squats, the emphasis should be on the heel. If it is difficult to do this during the initial execution, you can put flat sandbags or pancakes from the bar under the heels. The squat begins on inspiration and is performed until the thighs are parallel with the floor line. Exhaling, you should take the starting position. At the initial stage of training, squats with dumbbells should not be performed more than 10 times.

To pump up the buttocks, it is not necessary to visit gym, you can do squats for the buttocks at home. The most popular type of squat is the sumo squat. They borrowed a pose from sumo wrestlers - athletes involved in sumo wrestling.

Ideally, if the legs are 25 cm wider than the line of the shoulders. In the hands, freely extended on both sides of the body, are dumbbells. If you decide to work with a kettlebell, place it between your legs with outstretched arms. Standing straight, keep the deflection at the bottom of the back, do not lower the head down. The eyes should only look forward.

Performing the exercise, the girl, taking a deep breath, should start squatting. Having reached the lowest point of the squat, keep your hips strictly parallel to the floor. Performing a heavy squat, feel the tension of the muscles (buttocks, thighs). Having lowered to the lowest point, linger for 2 seconds. As you exhale, slowly return to the starting position.

For the first workouts, it is enough to do 12 repetitions in one approach. good result are achieved through daily practice and adherence to the correct technique when performing sumo squats.

Differences in technique for women and men

For women, wide squats with dumbbells for the buttocks are especially effective. Also, this zone is perfectly worked out by such an exercise as wide squats with dumbbells in front of you in your hands. For men, to increase the relief of the legs, it is recommended to perform classic squats with different legs.

There are no special differences in the technique of performing squats with dumbbells for girls and men, the difference lies only in the goal they pursue. The former most often seek to lose weight and increase muscle volume instead of fat. And the latter want to pump up the relief, and the more, the better.

Based on this, girls are advised to increase the repetition frequency, amplitude and number of approaches, without striving to conquer heavy weight. And guys, on the contrary, should regularly increase weight and work slowly. This is the difference between cardio training and strength training.

Plie - the beauty of the hips

To pump up the back of the thighs, as well as work out inner part hips and quadriceps, effectively perform squats with dumbbells in your hands. To perform the exercise, you need to take the starting position. Feet should be shoulder-width apart with toes turned 45 degrees.

When performing the exercise, special attention should be paid to balance. It is highly undesirable to lean forward, this can reduce the load, however, improper muscle work will lead to painful spasm. Also, do not forget: the wider the legs are apart, the greater the load will fall on the inner side of the thigh.

Variations

So, what types of dumbbell squats are there?

1. Plie or sumo - with a wide setting of the legs and turning the socks outward. In the squat, the knees are pulled apart. The projectile is held in lowered hands in front of them;
2. Bulgarian lunges- one leg is pulled back and placed on the gymnastic bench with the toe down. Dumbbells are held in lowered hands;
3. Squats with dumbbells on the shoulders - an analogue of squats with a barbell;
4. Deep squat with dumbbells in front of you in your hands is a popular exercise in which, most often, the projectile is held in front of the chest;
5. Squats on one leg with dumbbells or pistol squats. Requires a strong sense of balance and strong knees. Projectiles are held in the hands, by analogy with the Bulgarian lunges. By the way, weight helps to control balance;
6. Squats with dumbbells over the crown;
7. Lunges - straight or scissors. Dumbbells should be held in lowered hands;

Depending on the physical training, you can choose complicated squats. Each of them will shift the focus from one muscle group to another. So be careful. For quadriceps, men are better off with sumo. And for the buttocks, girls are advised to master the plie.

This squat can be done with dumbbells in your hands or between your legs. The main thing here is the wide setting of the feet, the distance between which should be 15-20 cm wider than the shoulders. Please note that in this version of the exercise it is possible to increase the weight of the main projectile, in contrast to the plie, which will be discussed below. Plus, the socks are located here, as usual, that is, you don’t need to spread them too much to the sides.

Plie - squat, which is performed mainly with dumbbells between the legs (most often one). This exercise is characterized, like sumo, by a wide stance of the legs (much wider than the shoulders). However, the socks should be separated as much as possible - almost 180 ° (at least this should be strived for).

The second difference from sumo is that you can do it regularly, without increasing weight, with one dumbbell. She takes the base, in the starting position is located in front of the chest. Elbows are bent. When lowering, the arms are straightened down between the legs so that the projectile almost touches the floor. Then we return to the starting position and pull it back to the chest.

First option. Both projectiles are clamped in the palms, which are as close as possible to the shoulders (practically lie on them). At the same time, the elbows form a parallel with the floor and a right angle with the body, set forward. Further, the exercise is performed in accordance with classical technique. At the same time, the hands remain stable, that is, they do not need to be lowered or thrown anywhere.

Second option. The starting position is the same. The squat also remains the same. But the rise is made with the release of hands up. In this case, you can not tear your heels off the floor and bounce. This is quite difficult, but necessary for correct execution exercises. Having fixed at the top point, go down again. The starting position is accepted only after the last repetition.

A very difficult type of squat, but effective for pumping the buttocks. To perform it, one of the legs must be taken back and fixed on some kind of support (this can be a roller, chair, bench, etc.). Hands with shells are lowered down. You will only have to bend the straightened leg. At the same time, the one that is laid back should not touch the floor with the knee.

Girls can complain about scissor squats, which perfectly work out the gluteal muscles. Take a dumbbell in both hands. Lower them along the body. First, spread your legs shoulder-width apart, and then take a step forward from this position. The back should be straight - make sure that the body does not leave after the leg.

In the lower back, you can make a natural deflection. This is the starting position. Now lower yourself into a squat, while bending both legs. Anterior knee should not protrude beyond the stop line. At the same time, the back practically touches the floor, and the entire emphasis goes to the fingers. When lifting, you need to use as much as possible lower part body.

Squat with dumbbells: options

Great exercise for the buttocks with dumbbells. The purpose of the exercise is to work out the muscles: buttocks, back, legs, neck. The correct stance when doing squats: legs apart shoulder-width apart, socks slightly turned to the sides. Dumbbells are in bent hands. Corps and bent arms form a right angle, elbows parallel to the floor.

While inhaling, you need to sit down deeply. Keeping your back straight, squat as low as possible, while keeping your hips parallel to the floor. Stay in the bottom position for a while. As you exhale, slowly return to the upright position.

Let's look at a few of the most effective types squats with dumbbells.

Squats with dumbbells for girls and guys have a large number of types. Let's consider some of them.

Good exercises to work out quadriceps, as well as the buttocks and inside hips are squats with dumbbells on the shoulders. In the starting position, you should put your feet shoulder-width apart, while your socks are separated by 10-20 degrees. Dumbbells should be kept neutral with their bottom edges on shoulder joints. It is important to note that the angle between the raised elbows and the torso must be strictly 90 degrees.

The execution technique is typical for all types of squats, however, it is better for girls to limit themselves to a small weight of dumbbells. When squatting, the body should remain straight, the abdominal muscles tense, and the pelvis moves back. Squatting is performed while inhaling, after holding the breath in the lower position, lifting to the starting position with exhalation is performed. When lifting, sudden movements are undesirable; you should push off the floor with your heels.

Before you begin to perform the exercise, you need to decide on the weight of the dumbbells. The initial weight for girls should be less than 5 kg, for men - less than 15 kg.

When performing the exercise, it is important to breathe correctly. You can not hold your breath, otherwise the muscles will suffer from a lack of oxygen, and you will not be able to achieve the desired results. As you rise, take a deep breath, as you exhale, lower yourself down. If the exercise is accompanied by lunges, then to achieve the result, try to make them as wide as possible.

Squat with dumbbells for the buttocks and thighs is done as follows:

• You need to stand up straight, straighten your back, press your heels to the floor. Keep your head straight, look ahead.
• Body weight should be transferred to the feet.
• Take a deep breath, you should hold dumbbells in your hands. Do squats with them.
• When squatting, take your pelvis back a little, hands with dumbbells should be located just above the ankles at the time of the squat.
• On the rise, straighten your knees. Hands together with dumbbells should be pressed to the hips.
• Then return to the starting position.

You can also use only one dumbbell, which you will hold between your legs. Such training is good because, in addition to the buttocks and the outer part of the thighs, it can also tighten their inner surface. The exercise is performed as follows:

• Choose a dumbbell or kettlebell that is appropriate for your weight.
• Place your feet shoulder-width apart, take your buttocks back, look straight ahead.
• Inhale and start squatting. Do not slouch, keep your back straight and keep your feet on the floor.
• Try to do the deepest possible squat with the dumbbell so that it touches the floor.
• Get up slowly, exhaling slowly, then return to the starting position.

There are various variations of squats with dumbbells. It is recommended to include more than one type of squat in your program - this will help diversify the workout and make it more effective. Consider popular exercises.

Breathing errors

So, we figured out how to squat with dumbbells for men and girls, it remains only to sort out the places in which beginners most often make mistakes. If you learn to avoid them, you can forget about safety worries:

• The sore spot of absolutely all novice athletes is the back. It should always remain straight, even in squats that require a torso tilt;
• The next moment is the separation of the heels, and, accordingly, the transfer of weight to the socks. It's so easy to get a serious ankle injury;
• Many athletes breathe incorrectly, as a result, they quickly run out of breath or constantly go out of their heart rate zone;

There are other mistakes, but this trio is the most popular. Remember it first!

The most common mistake in squats, “plié” is a forward tilt of the body, which is especially common when performing this exercise with a barbell. In this case, part of the load is transferred from the legs (from the target muscle group) to the back. To correct this error, you must either use a dumbbell or kettlebell as an alternative to a barbell, or work with a lighter weight. Both options will help you understand the correct technique of movement and focus on the muscles of the legs.

To pump up the buttocks and not get unnecessary injury during training sessions to avoid common mistakes:

1. A gross mistake is the transfer of the center of gravity to the foot (front part). The consequences of this mistake are loss of balance. The girl will certainly fall forward. Shifting your body weight to your heels or to the outside of your feet can save the day.
2. Performing a squat, you can not turn your knees either to the center or out. Keep an eye on your knees all the time; during squatting, they should in no case protrude beyond your socks.
3. During squats, you can not slouch, the back should be absolutely straight.
4. In the starting position, you can not spread the toes at an angle of more than 30 °.
5. As you squat, tighten your back muscles while holding your spine.
6. Looking straight ahead makes it easier to keep your back in the correct position.

If you do not make common mistakes during squats, there will be no harm to health.

In professional gyms under the supervision of a qualified instructor, the risk of improper exercise is minimized. At home, squats are best done in front of a mirror so that you can analyze the position of the body, head, and back.

One of the most common squatting mistakes is a hunched back. A person, performing an exercise, concentrates on the legs and the correct turn of the knees, while completely forgetting about posture. A lowered head when squatting can also create additional discomfort by disturbing even breathing, which is important in the performance of any sports exercise.

Beginners, wanting to get quick results, often make a mistake. It seems to many that the higher the load, the faster the training effect can be achieved. This opinion is erroneous, nothing but painful sensations premature transition to high load won't bring. The body should gradually warm up, the muscles should get used to the work. Therefore, it is especially important to observe the mode and moderation in the exercise.

Intermittent breathing is also becoming a common mistake when playing sports. When doing squats with dumbbells, you should carefully monitor your breathing, squats should be performed strictly on inspiration, lifting, respectively, occurs on exhalation. Movements should be smooth and slow. Beginners should avoid jerking when lifting from the bottom position, and squatting hastily will lead to rapid fatigue.

Often found in novice athletes is such a mistake as long intervals between sets of exercises. When performing squats with dumbbells for men, the normal interval is 1 minute between sets. Women are allowed to take a break of up to 2 minutes between squats.

Secrets and tricks when doing squats

Any sport has its own little tricks and secrets that help you get better results when performing. Squats are no exception. So, for example, when narrowing the position of the legs, the load on the muscles of the press and back increases.

If it is difficult to keep the foot on the floor during a squat with a dumbbell between the legs, you can use small pads under the heel area. Their height should not exceed 2 cm, however, it should be remembered that getting used to special stands can adversely affect further training.

If you increase the slope of the body when squatting, the load on the back will increase, thereby reducing the effectiveness of the exercise for the leg muscles. This trick can be suitable for girls who do not want to get masculine limbs as a result of training. For normal operation respiratory system and the correct organization of the exercise, the interval between squats should not exceed 1 minute.

Training Rules

In conclusion, here is a simple program that any athlete who trains at home or in the gym can adopt. The complex is aimed at building muscle relief. If your goal is to lose weight, reduce the weight and increase the amplitude.

The program is based on the classic squats with dumbbells in hand for men and women:

• The program is designed for 1 workout per week, dumbbell weight not less than 10 kg;
• Two others training days it is worth paying attention to the arms and shoulders, as well as the biceps and the press;
• Rest between sets - no more than 2 minutes;
• Rest between exercises - no more than 4 minutes;
• The program first indicates the number of approaches, then repetitions:

1. Warm up;
2. Classic squats with shells in hands ( narrow setting legs) - 4/10;
3. Lunges on both legs - 3/10;
4. Plie - 3/10;
5. Advanced athletes - add Bulgarian lunges - 2/10;
6. Cool down and breathing exercises.

This complex will allow you to quickly and effectively pump all the muscles of the legs, but it is suitable only for athletes with excellent health. If you have problems with the musculoskeletal system or knee joints, it is better not to practice at home. Buy a subscription to the gym, there are many simulators that allow you to pull weights without overloading problem areas organism. Happy training and your perfect body!

Finally

Summing up, it will be important to note that sport guarantees health, beauty and endurance. However, only under the condition of full compliance with the rules for performing exercises can there be a decent result. Before starting training, it is advisable to consult with your therapist. A competent specialist will tell you which workouts are suitable for a particular organism, so as not to harm your health.

Every person wants to be healthy, have a beautiful athletic body. As the old proverb says: “Without labor, you can’t even catch a fish from the pond.” Only by regular training and careful observance of the instructions can you get a decent result and excellent health.