Dumbbell Pylo Squat


Pro Tip

Depending on the length of your arms, you may not be able to squat down low enough. If you can't squat until your thighs are parallel to the ground, hold the dumbbell up a little higher.


How To

  1. Stand upright with a wider than shoulder-width stance while holding a single dumbbell with both hands while your arms are fully extended out in front of you.
  2. Inhale with your feet pointed outwards and break at your hips, sitting down and maintaining an upright torso.
  3. Continue lowering yourself until your thighs are at least parallel to the floor.
  4. Exhale and push through your heels, returning to the starting position.

Primary Muscle Groups

Glutes

Muscles of your butt.

Inner Thigh

Muscles spanning your inner thigh.


Secondary Muscle Groups

Hamstrings

Muscles spanning the back of your thigh.

Inner Forearm

A group of muscles on the inside of your lower arm.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Quads

Muscles spanning the front of your thigh.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.


Equipment

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment