Squat Curls

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with your palms facing forward.
2. 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.
3. Ensure that your knees stay in line with your toes and do not go past your toes. Your weight should be on your heels.
4. As you rise from the squat position, simultaneously lower the dumbbells back to your sides, returning to the start position.
5. 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.
6. Repeat the squat and bicep curl motion for the desired number of repetitions or time.

1. Maintain proper squat form with a straight back, engaged core, and controlled descent and ascent.
2. Ensure a full range of motion for both the squat and bicep curl to engage the muscles effectively.
3. Control the descent of the weights during the squat and avoid letting them drop quickly.
4. Exhale as you perform the bicep curl, and inhale as you ascend into the next squat.
5. Choose dumbbells that challenge you but allow you to maintain proper form throughout the exercise.

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.