Weighted Swiss Ball Wall Squat Exercise - How To Video & Tips
Try this exercise
Quads
Dumbbells, Bench
Intermediate
Squat
Glutes, Hamstrings, Shoulders
The dumbbell squat to bench exercise builds leg strength while adding an overhead press to work your shoulders. It's a compound move that hits multiple muscles.
1. Stand in front of a bench holding dumbbells at shoulder height with feet shoulder-width apart. 2. Lower into a squat until your butt touches the bench, keeping your chest up and knees tracking over toes. 3. Drive through your heels to stand up explosively while pressing the dumbbells overhead in one smooth motion. 4. Lower the dumbbells back to shoulder height as you prepare for the next dumbbell squat to bench rep. 5. Repeat the movement, touching the bench lightly each time without sitting down completely.
• Keep your core tight throughout the entire dumbbell squat to bench movement to protect your lower back. • Don't actually sit on the bench - just touch it lightly to gauge depth and maintain control. • Press the dumbbells straight up, not forward, when you stand up from the squat position. • Keep your weight on your heels and mid-foot, never let your knees cave inward during the squat.
• Sitting down completely on the bench instead of just touching it, which removes tension from your muscles. • Pressing the dumbbells overhead before fully standing up, which throws off your balance during the dumbbell squat to bench. • Letting your knees cave inward or your chest drop forward, putting stress on your joints and reducing power.
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer targeting your quads with dumbbell squat to bench exercises 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends 🏆
.png)
