Dumbbell Side Squat
The Dumbbell Side Squat targets the lower body, focusing on the quadriceps, hamstrings, and glutes.
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Step to the right with your right foot, bending your right knee while keeping your left leg straight.
- Lower your body until your right thigh is parallel to the ground.
- Push through your right heel to return to the starting position.
- Repeat on the left side.
How to perform the Dumbbell Side Squat
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Side Squat using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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