Farmer-hold dumbbell squat: how to do it and what it works

Loaded squat with dumbbells held at your sides like a farmer carry.

Image: start and end of the movement.

How to do it

Squat with dumbbells at your sides that adds grip demand and lateral stability to the knee pattern.

Form. Keep the dumbbells tight at your sides, descend between your legs and stand up pushing the floor away.

Common mistake. Letting the dumbbells drift away, leaning the torso, or losing knee alignment.

Quadriceps, Gluteus maximus · Dumbbell

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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