FlexDumbbell Squats
Muscles worked
- Rectus Femoris
- Vastus Lateralis
- Vastus Medialis
- Vastus Intermedius
- Gluteus Maximus
- Adductor Magnus
- Erector Spinae
- CategoryLegs
- Default target5 sets × 5–8 reps per side
- EquipmentDumbbells
- Movement patternSquat
- Training stylesStrength, Hypertrophy
Technique
Setup
Stand with feet shoulder-width apart. Hold dumbbells either at your sides (suitcase grip) or resting on your shoulders.
Movement
Lower your hips as if sitting back into a chair, keeping your chest up and core braced. Descend until thighs are at least parallel to the floor, then drive up through the mid-foot.
Form Tip
Keep your knees tracking over your toes and avoid letting them cave inward. Maintain a neutral spine throughout the movement.
Increase Difficulty
Pause for 3 seconds at the bottom or perform '1.5 reps' (all the way down, half way up, back down, and then all the way up).
Decrease Difficulty
Perform the squats without weights or with your heels slightly elevated on small plates.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.