AÂ FIT30 EXERCISE
Squat Curls
Squat Curls combine a lower body squat with an upper body bicep curl, providing a compound movement that targets both the lower body and the biceps.
HOWÂ TO
How do I do Squat Curls?
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with your palms facing forward.
- Lower your body into a squat position by bending at the hips and knees, keeping your back straight and chest up, while simultaneously performing a bicep curl by bringing the dumbbells toward your shoulders.
- Ensure that your knees stay in line with your toes and do not go past your toes. Your weight should be on your heels.
- As you rise from the squat position, simultaneously lower the dumbbells back to your sides, returning to the start position.
- Keep the movement controlled and avoid swinging the weights. Focus on engaging both the leg muscles during the squat and the biceps during the curl.
- Repeat the squat and bicep curl motion for the desired number of repetitions or time.
TIPS
What are some tips for Squat Curls?
- Maintain proper squat form with a straight back, engaged core, and controlled descent and ascent.
- Ensure a full range of motion for both the squat and bicep curl to engage the muscles effectively.
- Control the descent of the weights during the squat and avoid letting them drop quickly.
- Exhale as you perform the bicep curl, and inhale as you ascend into the next squat.
- Choose dumbbells that challenge you but allow you to maintain proper form throughout the exercise.
MODIFICATIONS
How do I modify Squat Curls?
Easier
- If using dumbbells is too challenging, start with bodyweight squats to focus on proper squat form.
- Begin with lighter dumbbells to master the movement before progressing to heavier weights.
- If the combination is challenging, focus on mastering the squat and bicep curl as separate exercises before combining them.
- Perform squats using a chair for support to ensure proper form and gradually progress to free-standing squats.
- If needed, perform the squat and bicep curl with one arm at a time before progressing to both arms simultaneously.
What are the benefits of Squat Curls?
Arm Strength
Glute Strength
Leg Strength
A dumbbell30 workout
You're So Dandy!
Complete 8 Rounds In 27:00
- Squat Curls (0:20)
- Tricep Extensions (0:20)
- Rest (0:10)
- High Plank (0:20)
- Elbow Plank (0:20)
- Rest (0:10)
- Squat Curls (0:20)
- Tricep Extension (0:20)
- Shoulder Press (0:10)
- Rest (1:00)
Free
A dumbbell30 workout
We Mermaid For Each Other
Complete 7 Rounds In 27:00
- High Knees (00:20)
- Jumping Jacks (00:20)
- Rest (00:20)
- Squat Curls (00:20)
- Dumbbell Squat Hold (00:20)
- Rest (00:20)
- Dumbbell Front Raises (00:20)
- Dumbbell Lateral Raises (00:20)
- Dumbbell Thrusters (00:20)
- Rest (1:00)
Free