Squat with Dumbbells

You'll need a set of 5-, 8-, or 10-pound dumbbells. This sculpts your quads, butt, and calves. As you get stronger, add a jump; then add a pause.

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Squats with Dumbbells : You will need a set of 5- or 8-pound dumbbells . Stand with your feet hip-width apart holding the weights. Slowly squat down as if you were going to sit in a chair and then squeeze your glutes and stand up again. You'll repeat these squats for 1 minute. Keep your weight back over your heels. Don't let your knees pass in front of your toes and make sure to keep your shoulders rolled back. Over time, increase the weight until you can do the squats with 10-pound dumbbells . Then you should be strong enough to add a jump to the squat . As you're straightening your legs, jump up so that your feet come 2 or 3 inches off the floor. Land softly back in a squat position. It's important to land with your knees bent so your joints don't absorb the shock of the landing. When you're ready to make this move more difficult, add a 2-second pause to the squat phase. After landing, hold the squat position for 2 counts before jumping up again. Dumbbell Squats target your abs, thighs, hamstrings, and glutes. (0:04)

Transcript

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" Squats with Dumbbells: You will need a set of 5- or 8-pound dumbbells. Stand with your feet hip-width apart holding the weights. Slowly squat down as if you were going to sit in a chair and then squeeze your glutes and stand up again. You'll repeat these squats for 1 minute. Keep your weight back over your heels. Don't let your knees pass in front of your toes and make sure to keep your shoulders rolled back. Over time, increase the weight until you can do the squats with 10-pound dumbbells. Then you should be strong enough to add a jump to the squat. As you're straightening your legs, jump up so that your feet come 2 or 3 inches off the floor. Land softly back in a squat position. It's important to land with your knees bent so your joints don't absorb the shock of the landing. When you're ready to make this move more difficult, add a 2-second pause to the squat phase. After landing, hold the squat position for 2 counts before jumping up again. Dumbbell Squats target your abs, thighs, hamstrings, and glutes."

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