How does it work?

This move targets your Quadriceps, hamstrings, glutes, and forces the core to stabilise while lower-body moves.

How to do it?

  1. Stand with feet wider than shoulders and hold a pair of dumbbells in both hands.
  2. The dumbbells are to be held close to the chest, both hands facing each other.
  3. Keeping back straight and knees behind toes, sink hips back and lower into squat until thighs are parallel to the ground.
  4. Pause at the bottom, and then push back up to the starting position.

Adjust the weight depending on your level of ability and fitness on the day. Throughout the exercise, the dumbbells must stay in the same position.

How many sets?

3-4 sets of 20 repetitions with 30-45 seconds’ rest between each set.