Overhead Dumbbell Squat
Muscle Groups: Quads, Glutes, Shoulders, Traps
Overhead Dumbbell Squat focuses on Quads, Glutes, Shoulders, Traps, with Hamstrings, Abs, Triceps working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Overhead Dumbbell Squat with proper form and technique.
- 1
Stand with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing forward, and raise the dumbbells overhead, keeping your arms straight.
- 2
Lower your body by bending your knees and pushing your hips back as if you are sitting in a chair, keeping the dumbbells overhead and your core engaged.
- 3
Squat down until your thighs are parallel to the ground, ensuring your knees do not go past your toes.
- 4
Push through your heels to return to the starting position, fully extending your legs and arms overhead.
Tips for Success
These tips will help you perform Overhead Dumbbell Squat safely and effectively while maintaining proper form.
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Keep your core tight to support your lower back and maintain balance.
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Avoid arching your back; keep a straight back throughout the movement.
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Make sure your knees track in line with your toes to prevent injury.
Secondary Muscles
While Overhead Dumbbell Squat primarily targets Quads, Glutes, Shoulders, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Abs, Triceps . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Overhead Dumbbell Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Overhead Dumbbell Squat, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
