All about the Dumbbell Dual Squat
(1 of 3 forms of dumbbell squat in the Mojoh Method)
BENEFITS & MUSCLES WORKED: Quads, Glutes, Core
START POSITION: Hold two dumbbells on your shoulders, pointing forward. Place feet shoulder-width apart (or slightly wider). Feet should be pointing outwards slightly but not much (about 10-15°).
Compare this to the Sumo Squat (Pile Squat), where your feet will start much wider apart, with toes pointing outward at approximately 45°.
NOTES: Difficulty Rating: 70%
Slowly bend the knees and push backwards with your hips, thrusting out your buttocks. Keep your back straight at all times (no rounding or bending), and keep your chin up (looking forward). Note that this is the typical form used for all types of squat. Bend your knees as much as you can whilst continuing to look forward with your chin slightly up. Squat down until your knees are bent at an angle of no more than 90°. 80° is more than enough for most people.
The Dual Squat is excellent as part of a general warm-up routine because it works the largest muscles—the Quadriceps and Glutes. Larger muscles produce more heat for less stress and effort.
If you find the Dual Squat too difficult or uncomfortable, try these alternative (safer) versions:
