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Chair and Dumbbell Workout: Beginner

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Basic Squat Press

Target: Glutes, hamstrings, quadriceps (comprehensive lower body), and core


  • Stand nice and tall with your feet and heels firmly planted to the floor, slightly further than shoulder-width apart and your toes pointed toward the front.
  • Activate your supercenter by drawing your belly button in toward your spine.
  • Grasp a dumbbell in each hand and hold them at your sides. (You may even do this squat press motion with no dumbbells at first; then add the dumbbells for more resistance when you feel that you are ready.)
  • Keep your knees in a "neutral" position -- not locked or hyperextended.


  • Bend your knees to no more than 90 degrees (go to a comfortable range of motion).
  • Make sure your knees track directly over your toes.
  • Extend your rear end, as if you are attempting to sit down on a chair.
  • Descend slowly to maximize every repetition.
  • Return to the standing position.
  • Continue for the recommended number of repetitions.

Tip: Place a chair or bench behind you, especially if you've never done this exercise before. When you do that you guarantee that you're performing this exercise with correct form because sitting is such a familiar motion.

Next:  More Exercises


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