How to Do Dumbbell Kneeling Squat

Dumbbell Kneeling Squat is a quads exercise using dumbbell, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Dumbbell

Difficulty

Beginner

01 / Move with control

How to perform

How to do Dumbbell Kneeling Squat

  1. 01Kneel on a soft mat with the knees hip-width apart and the tops of the feet flat against the floor.
  2. 02Hold a single dumbbell vertically against the sternum in a goblet grip, pinning the elbows to the ribcage.
  3. 03Lower the hips toward the heels while maintaining an upright torso and a neutral spine.
  4. 04Drive the shins into the floor and squeeze the glutes to return to a tall kneeling position.
  5. 05Exhale at the top of the movement and reset the core brace.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Kneeling Squat

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on sitting back until the glutes touch the heels to ensure a full range of motion for the quads and hip extensors.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Kneeling Squat questions

What muscles does Dumbbell Kneeling Squat work?

Dumbbell Kneeling Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Dumbbell Kneeling Squat correctly?

Kneel on a soft mat with the knees hip-width apart and the tops of the feet flat against the floor. Hold a single dumbbell vertically against the sternum in a goblet grip, pinning the elbows to the ribcage. Lower the hips toward the heels while maintaining an upright torso and a neutral spine. Drive the shins into the floor and squeeze the glutes to return to a tall kneeling position. Exhale at the top of the movement and reset the core brace.

What is the A90 coach tip for Dumbbell Kneeling Squat?

Focus on sitting back until the glutes touch the heels to ensure a full range of motion for the quads and hip extensors.

Is Dumbbell Kneeling Squat suitable for beginners?

Dumbbell Kneeling Squat is rated beginner in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Kneeling Squat?

Dumbbell Kneeling Squat uses dumbbell.

A90 Intelligence

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