Dumbbell Squat

Sentadilla con Mancuernas

beginnerdumbbellSquatcompound

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

quadricepscalvesgluteshamstringslower back

Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section.
Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until your thighs are parallel to the floor. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
Begin to raise your torso as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
Repeat for the recommended amount of repetitions.

Ponte de pie con una mancuerna en cada mano a los lados, palmas hacia las piernas.
Pies al ancho de hombros con las puntas ligeramente hacia afuera. Cabeza arriba y espalda recta. Esta será tu posición inicial.
Baja lentamente flexionando las rodillas con la cabeza arriba hasta que los muslos estén paralelos al suelo. Las rodillas no deben pasar las puntas de los pies.
Sube exhalando, empujando principalmente con los talones, hasta la posición inicial.
Repite las repeticiones recomendadas.