The dumbbell squat to a bench trains the lower body, with the bench helping set squat depth.

Muscle group: Quadriceps

Steps

Place a bench behind you and hold a dumbbell in each hand. Stand slightly wider than shoulder width with knees and toes slightly outward. Brace your abs and slowly squat toward the bench by bending your hips and knees. Stay balanced over the whole foot; do not tip onto your toes or drop onto the bench. Pause and stand under control.

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