It's never too late to start exercising and get in shape. Such a desire can appear in different situations: on a birthday, New Year, or on vacation. The first exercise that might come to mind is squats. And it’s not for nothing that it is.
Squats are a basic exercise that is present in the training program of any beginner and professional athlete. . Work during execution muscles not only of the legs and buttocks, but also of the back, arms, and abdomen. Squats with dumbbells will perfectly help tighten your legs and buttocks, improve your overall physical condition and prepare your body for squats with a barbell and weights on it.
However, truly good results can only be achieved with the correct execution technique. Some people don’t take it very seriously, and then they develop knee and lower back pain or some kind of damage. Incorrect squats with a barbell on the shoulders or front squats are especially dangerous.
Muscle atlas
A few words about muscles who are directly involved in the exercise:
Squat for girls
Young ladies associate squats with round and toned buttocks, but more about them below.
By doing squats, you strengthen the muscles of your legs and buttocks, giving them shape and elasticity. Exercise with weights is perfect for gaining muscle mass and showing relief. Girls who have never exercised before should prepare their body for the load and, for now, squat without weights.
Dumbbells are also used to prepare a girl for more serious weights (if she plans to lift a barbell). The squat technique for girls is not very different from that for men; the only difference is the weight of the equipment. You can use a chair to practice the technique. Place it behind you, touch it with your buttocks when squatting, and go back.
Dumbbell squats for men
In most cases, men work out to gain muscle mass, and they don’t particularly like leg day. However, if you leave your legs without load, your body will be pumped up unevenly and your legs will be weak.
Men squat with dumbbells if they have just embarked on the path of bodybuilding, do not know how to squat with a barbell, or have back problems. The squat is a multi-joint exercise that will be effective even with a small weight, but when it comes to gaining mass, then you need larger weights.
- Squat with wide legs.
- With a narrow setting.
- With a weight or a plate.
- With dumbbells on your shoulders.
- Sumo/plie.
- Classic or deep squat (several times more load).
If the technique is correct, squats will help strengthen the muscles of the legs, buttocks and back.
Correct technique
How to squat correctly? This is the question that needs to be addressed first of all. It is better to do 10 squats correctly than to do 30 squats incorrectly. Correct technique will not only ensure good results, but will also reduce the risk of injury.
So, you need to start any workout with a 5-10 minute warm-up. This can be any kind of cardio to warm up the body and prepare it for further work. Starting position: feet shoulder-width apart (this does not apply to sumo squats, plie squats, or with narrow legs), toes slightly spread to the sides.
When starting a movement, it is very important to watch your back; under no circumstances should it round or bend. In order for it to always be straight, you need to tilt it slightly forward by about 45 degrees. You should lower yourself until your thighs are parallel to the floor. Then make sure that your knees do not go beyond the line of your toes, and do not fall inward when returning to the starting position. Such mistakes have a very detrimental effect on the knee joints.
When doing a deep squat, pay attention to your heels; in most cases, it is in this variation that they come off the floor. This shouldn't happen. If you can’t squat without lifting your heels, you can put something under them, for example, a pancake.
Squats with dumbbells for girls for buttocks
There are many variations of squats, everyone has the same technology, only the positioning of the legs and depth change. A squat with dumbbells for the buttocks is no different from classic squats.
Types of squats with dumbbells
Classic squat - this is not the only effective exercise. There are different variations of this exercise that will help you achieve maximum results. One variation is sumo squats.
This squat is performed with one dumbbell in your hands. The inner thigh, gluteus maximus, quadriceps and hamstrings, as well as calves are well worked out. The technique is as follows:
- We take a dumbbell in our hands, spread our legs wider than our shoulders, and point our toes in different directions. The back is straight, the buttocks are pulled back as far as possible.
- Downward movement - inhale. The dumbbell will be between your legs, your body tilted slightly, your knees pointing towards your toes. The heels are pressed to the floor. The lower the squat, the better.
- Moving up - exhale. It should be slow, just like the downward movement. We do not straighten our legs completely.
Plie squats
This is, so to speak, the twin of the previous squats. If in that squat the legs were slightly wider than the shoulders, then here they are placed quite wide and the toes are spread out as far as possible. The technique is the same as in sumo.
This exercise makes the muscles elastic, engages the quadriceps, gluteus maximus, calves, and inner thighs. For the best effect, it is recommended to slightly turn your hips outward.
Contraindications and precautions
Even a child can do this exercise, however, there are some contraindications and precautions:
Squats are a great exercise, which simply cannot be excluded from the training program. If you cannot work with free weights due to health problems, you can try squats in a HAKK machine. The load on your back will be minimal, and your legs and buttocks will receive the necessary load.
It's never too late to start exercising and get in shape. Such a desire can appear in different situations: on a birthday, New Year, or on vacation. The first exercise that might come to mind is squats. And it’s not for nothing that it is.
Squats are a basic exercise that is present in the training program of any beginner and professional athlete. . Work during execution muscles not only of the legs and buttocks, but also of the back, arms, and abdomen. Squats with dumbbells will perfectly help tighten your legs and buttocks, improve your overall physical condition and prepare your body for squats with a barbell and weights on it.
However, truly good results can only be achieved with the correct execution technique. Some people don’t take it very seriously, and then they develop knee and lower back pain or some kind of damage. Incorrect squats with a barbell on the shoulders or front squats are especially dangerous.
Muscle atlas
A few words about muscles who are directly involved in the exercise:
Squat for girls
Young ladies associate squats with round and toned buttocks, but more about them below.
By doing squats, you strengthen the muscles of your legs and buttocks, giving them shape and elasticity. Exercise with weights is perfect for gaining muscle mass and showing relief. Girls who have never exercised before should prepare their body for the load and, for now, squat without weights.
Dumbbells are also used to prepare a girl for more serious weights (if she plans to lift a barbell). The squat technique for girls is not very different from that for men; the only difference is the weight of the equipment. You can use a chair to practice the technique. Place it behind you, touch it with your buttocks when squatting, and go back.
Dumbbell squats for men
In most cases, men work out to gain muscle mass, and they don’t particularly like leg day. However, if you leave your legs without load, your body will be pumped up unevenly and your legs will be weak.
Men squat with dumbbells if they have just embarked on the path of bodybuilding, do not know how to squat with a barbell, or have back problems. The squat is a multi-joint exercise that will be effective even with a small weight, but when it comes to gaining mass, then you need larger weights.
- Squat with wide legs.
- With a narrow setting.
- With a weight or a plate.
- With dumbbells on your shoulders.
- Sumo/plie.
- Classic or deep squat (several times more load).
If the technique is correct, squats will help strengthen the muscles of the legs, buttocks and back.
Correct technique
How to squat correctly? This is the question that needs to be addressed first of all. It is better to do 10 squats correctly than to do 30 squats incorrectly. Correct technique will not only ensure good results, but will also reduce the risk of injury.
So, you need to start any workout with a 5-10 minute warm-up. This can be any kind of cardio to warm up the body and prepare it for further work. Starting position: feet shoulder-width apart (this does not apply to sumo squats, plie squats, or with narrow legs), toes slightly spread to the sides.
When starting a movement, it is very important to watch your back; under no circumstances should it round or bend. In order for it to always be straight, you need to tilt it slightly forward by about 45 degrees. You should lower yourself until your thighs are parallel to the floor. Then make sure that your knees do not go beyond the line of your toes, and do not fall inward when returning to the starting position. Such mistakes have a very detrimental effect on the knee joints.
When doing a deep squat, pay attention to your heels; in most cases, it is in this variation that they come off the floor. This shouldn't happen. If you can’t squat without lifting your heels, you can put something under them, for example, a pancake.
Squats with dumbbells for girls for buttocks
There are many variations of squats, everyone has the same technology, only the positioning of the legs and depth change. A squat with dumbbells for the buttocks is no different from classic squats.
Types of squats with dumbbells
Classic squat - this is not the only effective exercise. There are different variations of this exercise that will help you achieve maximum results. One variation is sumo squats.
This squat is performed with one dumbbell in your hands. The inner thigh, gluteus maximus, quadriceps and hamstrings, as well as calves are well worked out. The technique is as follows:
- We take a dumbbell in our hands, spread our legs wider than our shoulders, and point our toes in different directions. The back is straight, the buttocks are pulled back as far as possible.
- Downward movement - inhale. The dumbbell will be between your legs, your body tilted slightly, your knees pointing towards your toes. The heels are pressed to the floor. The lower the squat, the better.
- Moving up - exhale. It should be slow, just like the downward movement. We do not straighten our legs completely.
Plie squats
This is, so to speak, the twin of the previous squats. If in that squat the legs were slightly wider than the shoulders, then here they are placed quite wide and the toes are spread out as far as possible. The technique is the same as in sumo.
This exercise makes the muscles elastic, engages the quadriceps, gluteus maximus, calves, and inner thighs. For the best effect, it is recommended to slightly turn your hips outward.
Contraindications and precautions
Even a child can do this exercise, however, there are some contraindications and precautions:
Squats are a great exercise, which simply cannot be excluded from the training program. If you cannot work with free weights due to health problems, you can try squats in a HAKK machine. The load on your back will be minimal, and your legs and buttocks will receive the necessary load.
Squats with dumbbells are similar to squats with a barbell. The exercise can be easily done at home, but there are some nuances that should be taken into account when working with weights. To get beautiful elastic buttocks, you need to learn how to properly perform squats for the buttocks with dumbbells, listen to your feelings and not count on lightning-fast stunning results.
Types of squats with dumbbells for the buttocks
- squats with two dumbbells on the sides of the legs;
- plie squats with one dumbbell (wide stance, feet turned out to the sides as much as possible);
- sumo squats with one dumbbell between the legs (wide stance, the dumbbell should be held with outstretched arms between the legs).
- squats with two dumbbells on the shoulders (the shells are held in the palms and as close to the shoulders as possible, the elbows are put forward and form a parallel with the floor);
- front squats (dumbbell held at chest level);
- pistol squats on one leg (the dumbbell is held on the side of the non-supporting leg or in front of you with outstretched arms).
Squats with dumbbells in hands differ from squats with a barbell in that the load on the knee joints and spine is less (almost twice as much). However, dumbbells add additional stress to the trapezius, which is not very beneficial for a woman's figure. This type of squat is less effective than barbell exercises, but has several advantages:
- quicker to learn for beginners;
- resolved for back problems;
- suitable for training at home, since it is easier to hold dumbbells at home than a barbell.
Step squats with a dumbbell do not allow you to sit much lower. The same position of the legs and depth are in regular squats with a barbell behind the head. From the point of view of biomechanics and physiology of muscle tension, there is no significant difference between these exercises.
When exercising with heavy dumbbells, you can use wrist straps. However, it will be difficult to perform many repetitions with serious weights - your arms will quickly get tired. It is much easier to lift maximum weight with a barbell.
Basic technique for glute squats with dumbbells
- The stance of the legs can be narrow or wide. In a narrow position of the legs, in addition to the buttocks and back extensors, the front surface of the thigh (quadriceps) is significantly trained, which is not very good for women. In a wide stance, the same muscles are involved, only the load is transferred from the quadriceps to the back of the thigh (biceps). In a very wide position - “plie” - the load is greatly shifted to the inner surface of the thighs (adductor muscle), which is also not the best option for girls.
- The toes are turned 45 degrees and point in the same direction as the knees.
- A correct squat is performed by moving the hip joint back.
- The knees should not be brought together, spread apart or pulled out over the toes.
- The emphasis is on the heels and the outer surface of the foot. If you put the load on your toes, you will fall forward, and this will lead to injury.
- As you lower, inhale, and at the end of the effort, exhale.
- The deeper the squat, the more the gluteal muscle will be involved in the work (dumbbells should not touch the floor).
- The upward movement of the body occurs with the force of the buttocks.
- There is no rest phase at the top point, and the knees remain slightly bent to maintain the load in the gluteal muscles.
- The back is always naturally arched. Under no circumstances should you hunch over. It’s easy to keep it straight if you look in front of you at the top far corner while doing the exercise.
- You cannot lean forward too much, otherwise the squat will turn into a deadlift.
- The back cannot be rounded in the lower phase. Pelvic drop can occur due to weak spinal erectors, dumbbells that are too heavy, or a lack of natural body tilt.
Butt training program with squats for girls
R 
muscle growth will ensure a gradual increase in the weight of the weights. The weight should be such that the last two sets of the repetition are difficult. When creating your own training set, adhere to the following rules:
- change the number of repetitions and approaches;
- steadily increase the weight of the weights;
- By reducing the working weight, increase the number of repetitions or approaches.
Basic exercises for the lower body and isolated exercises allow you to specifically work your buttocks.
Complex for training the buttocks at home:
- Deep squat with dumbbells: 3 to 5 sets, 12–20 reps.
- Single-leg dumbbell squats: sets 2–3, reps 10–15.
- Deadlift with dumbbells standing on one leg: 3-4 sets, reps 8-10.
- Lunges: 2-3 sets, 12-15 reps.
- Lifting the buttocks with a dumbbell (): sets 2–3, reps 12–20.
Determined women tend to focus on training volume. But you shouldn’t get hung up on other people’s complexes, which sports bloggers vying with each other recommend in their videos. Adjust the weight/sets/repetitions to suit yourself for full muscle activation. Choose what works for you: reduce the number of repetitions with each approach, while increasing the weight of the dumbbells, change the tempo or order of the exercises.
Misconceptions about butt training:
- A voluminous loin cannot be pumped up by running, cardio exercises, step machines or group classes. Runners get their beautiful butts from training with weights, not ultra-intense jogging. The butt grows from a lot of weight!
- Even if the muscles of the buttocks burn after training, this does not mean that the movement will form rounded muscles - the butt may become elastic and flat. To get in shape, you need to individually select exercises and rely on the structure of your gluteal muscle.
- The “butt-squat” combination does not work for everyone: for some women, even from ideal squats with weights, only the hips grow, and the butt remains unchanged.
Don't waste a single rep: work your glutes thoughtfully, experiment with leg positioning, and end the set when you can't contract your glutes. If you feel that your thigh muscles are straining more during the exercise, change your technique!
Squats are considered a compound exercise that targets a variety of muscles. Most of the load concerns the buttocks, hips and lower back. Weight exercises can be used by people who want to improve their figure.
This question arises for many beginners who decide to develop their legs and get rid of shortcomings. With the help of squats, you can give your muscles definition and remove subcutaneous fat, which spoils your appearance.
To improve your figure, you need to adhere to the technique of doing squats.
How to do squats with dumbbells for girls
Most women have less developed muscles and this fact must be taken into account when choosing the weight of dumbbells. It is best for girls to use a chair to practice the technique. It will help develop muscles and strengthen joints.
Girls need to first prepare their muscles for intense exercise. Place the chair behind you to reduce your range of motion. When performing squats, touch the surface of the chair with your buttocks.
Thanks to this technique, it is possible to reduce the load on the human spine. After strengthening your muscles, you can remove the chair and start doing deep squats.
This method is suitable for girls who are just starting to play sports. Squats with dumbbells for girls should be performed only after thoroughly warming up the muscles. Pay special attention to the weight of the dumbbells. Do not perform exercises with maximum weight, as this can lead to injury.
How to train for men
Men also need to choose the weight of their weights carefully. To understand the technique of performing the exercise, just look at the photo of squats with dumbbells. Small dumbbells will help you adapt to barbell exercises. This is especially true for people who suffer from back problems.
At the initial stage of training, you can do without dumbbells to strengthen weak joints. The technique of squatting with dumbbells for the buttocks depends on the distance between the feet.
Thanks to squats with dumbbells, a man can develop the following muscle groups:
During the training process, the gluteal adductor magnus muscle is strengthened.
The exercise targets the quadriceps biceps muscle. With regular exercise you can gain muscle mass.
You can achieve uniform muscle pumping through a combination of different types of squats, which differ in the width of the feet.
There are sumo, wide and narrow squats. Squatting with dumbbells between your legs helps develop a large number of muscles.
This is one of the basic exercises that must be performed not only by men, but also by girls.
How to squat with dumbbells correctly
During squats, trainees work their hip, gluteal and back muscles. To avoid straining your joints when performing squats with dumbbells, you must adhere to the following rules:
- The risk of injury can be reduced by warming up all muscle groups.
- When performing exercises, you must take the correct starting position. Toes should be parallel to your knees.
- Beginners are advised to do without dumbbells at first, as they must first strengthen the muscles. The load must be increased gradually to avoid injury.
- Don't round your back while squatting. First you need to accustom yourself to the correct training technique. Keep it level throughout all stages of the exercise. This will help reduce the load on the spine.
- As you lower your hips, make sure your heels don't leave the floor. If your leg muscles are weak, you can use a stand that is placed under your heels.
- The angle between the knees at the bottom should be approximately 90 degrees.
Squats with weights are suitable for people who decide to improve their figure. Thanks to intensive training, you can give the muscles of the thighs and buttocks relief and remove cellulite.
Dumbbells are useful for beginners who want to continue performing exercises with a barbell. Thanks to small weights, you can prepare your muscles for more intense loads.
How to do sumo squats
This type of exercise got its name because of the wide placement of the legs. The exercise can be performed with one dumbbell to reduce the load. Your back should be straight during squats. Hold the dumbbells with your arms extended along your body.
Beginning athletes need to perform no more than 12 repetitions.
Features of performing plie exercises
This variation of dumbbell squats is best suited for women. Your feet should be shoulder-width apart and your back should be straight. As you inhale, squat down and look at the position of your legs. The angle at the knees should be about 90 degrees.
Hold in the lower position for 5 seconds to work the muscles of the buttocks and thighs. Now exhale and stand up. The exercise is aimed at the inner thighs.
Photo of squats with dumbbells
Olya Likhacheva
Beauty is like a precious stone: the simpler it is, the more precious it is:)
23 Mar 2017
This exercise belongs to the basic category and forces many different muscles to work, with a large load on the buttocks, hips and lower back. Weighted squats are great for those who want to improve their figure, make their hips and buttocks more defined and toned. To achieve results, it is important to monitor your squatting technique.
Squats with dumbbells for girls
Training, including squats with dumbbells for girls, is needed to strengthen, increase the muscle mass of the buttocks and thighs, and draw their relief. It is important to use dumbbells to prepare the body of athletes who plan to use more serious weights in the future. The mechanics of performing squats with dumbbells for women are practically no different from those for men, with the only difference being the mass of weights. To practice the correct technique, it is better for girls to first use a chair, placing it behind them and touching the surface with their buttocks when squatting.
Dumbbell squats for men
An exercise with dumbbells is suitable for those men who do not know how to squat with a barbell or have back problems. At the same time, the effectiveness of squats does not suffer from this: since they are a basic and multi-joint exercise, they load a large number of muscles even without the use of weights or with minimal weight. Squats with dumbbells for men emphasize the load on the following muscles:
- gluteus maximus;
- adductor femoralis (on its inner surface);
- quadriceps (front surface of the thigh);
- biceps (back of the thigh).
If you squat with heavy equipment, the result will be a gain in muscle mass. At the same time, in order to achieve proportional pumping of muscles, it is important to combine different techniques for performing squats - sumo, with narrow/wide stance of the legs, with weights on the shoulders. Thanks to the correct execution of exercises, you can achieve the desired athletic shape in a short time, strengthening your legs, buttocks and back.
How to squat with dumbbells correctly
The correct technique for performing movements will help you achieve the ideal shape of your buttocks and make your hips firm and slender. It is aimed at working muscle groups, including the thighs, gluteals and back. Proper technique of squats with dumbbells implies compliance with the following rules:
- before performing the exercise, it is important to warm up the body by stretching the necessary muscles;
- when taking the starting position, it is important to keep your toes parallel to your knees;
- beginners should first learn to squat without dumbbells, and then gradually increase the weight of weights;
- Rounding the back when squats is not allowed - the spine must always be straight;
- during regular squats (not sumo or plie), the legs should not extend beyond shoulder width;
- your back should be tilted about 45 degrees forward, but not lower, otherwise your back will work, not your legs;
- you need to lower down until your thighs are parallel to the floor;
- You need to do a deep squat so that your heels do not come off the floor (if this does not work, place a low, strong stand under them, such as a pancake from a barbell);
- an angle of 90 degrees should be formed between the knees at the lowest point, and they should not extend beyond the toes of the feet.
Squat with dumbbells in hands
To avoid injuries and sprains and achieve your goals, it is important to perform the exercise correctly. How to properly perform squats with dumbbells in your hands at home:
- Standing straight and keeping your legs parallel to your shoulders, as you inhale, begin to lower yourself down. At the same time, keep your back straight, slightly leaning forward.
- Hands with dumbbells hang statically along the body. During the exercise, you need to bring your shoulder blades back, then the body will be straight.
- You need to bend your knees until a 90-degree angle is formed under them, but it is important not to bring them out in front of your toes. Squat without lifting your heels off the floor and moving your pelvis as far back as possible.
- As you exhale, begin to return to the starting position, pushing off your feet from the floor and moving your body up.
- Squat for three counts and lift for two. At the same time, you should not fully extend your knees at the top point.
- Do several sets of 15 repetitions.
Plie squats with dumbbells
This exercise has a higher level of complexity and allows you to pump up not only the front of the thigh and buttocks, but also the inner leg area, which, as a rule, is where fat deposits are concentrated in women. Plie squats with dumbbells help to achieve a beautiful leg shape; in addition, the movement not only tightens the muscles, but also tones the skin in the problem area, eliminating cellulite. The peculiarity of plie squats is the need to maintain a low speed of their execution. How to properly perform a wide squat with dumbbells for the buttocks:
- With your feet wider than shoulder-width apart, turn your toes outward so your heels are facing each other.
- Keeping your back straight, pull your pelvis in and hold the dumbbell between your legs with both hands.
- Slowly lower yourself down as you inhale, bending your knees. When your thighs are parallel to the floor, begin to rise up.
- It is important to keep your heels on the floor or on supports. Repeat the plie at least 45 times in three sets.
Sumo squat with dumbbell
The exercise got its name due to the similarity of the starting position to the fighting stance of sumo wrestlers. It puts a lot of stress on the inner thighs and butt, and the movement also uses the erector spinae, quadriceps, and trapezius muscles. How to do sumo squats with a dumbbell:
- With your legs spread wide, your toes turned in different directions, slightly bend your knees and move your pelvis back (a common mistake for beginners is to ignore the latter, which greatly reduces the load on the buttocks).
- The dumbbell should be held parallel to the feet, straighten your back, making a slight bend in the lower back, tighten your abs.
- After inhaling, slowly squat down, almost touching the weight with the floor. You should lean your back a little forward and move your butt back.
- Then, with effort and exhalation, return to the initial position, while the upper back and lower back should not lag behind the pelvis.
- Hold the dumbbell as close to your body as possible and repeat the movement at least 15 times for each of 3-4 sets.
Squats with dumbbells on shoulders
To diversify the classic version of the exercise, you can periodically perform it with weights on your shoulders. In this case, only the position of the arms changes, which should be bent at a 90-degree angle (between the body and elbows). In this case, the palms holding the weights are located near the head. How to do squats with dumbbells on your shoulders? The technique is the same as for classic squats. However, you need to avoid common mistakes:
- do not lower your head, but keep it straight;
- do not slouch your back;
- start physical exercises, taking minimal weights;
- breathe evenly: move down as you inhale, rise up as you exhale;
- do not take long breaks between approaches.
Single leg squats with dumbbells
This is a more complicated version of the movement, since in addition to the usual load, you will have to control your own balance. At first, it is better to perform squats with dumbbells on one leg near a wall or some kind of stable support. The technique looks like this:
- standing on one leg, bending the other back, and holding your hand against the wall, begin to squat down as you exhale;
- stay at the bottom for 2-3 seconds, rise up;
- when you get used to such a load, begin to move your free leg forward, holding a small weight in your hands.
Video: squats with dumbbells for buttocks
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