- Stand upright, feet shoulder-width apart with a dumbbell in each hand, positioned just above your shoulders.
- Lower your buttocks until your thighs are parallel to the floor, as if you want to sit on a chair (your hips are moving backward).
- Get back up to the standing position.
- Raise the dumbbells over your head.
- Lower the dumbbells back to your shoulders.
Dumbbell squat thrusters
Instructions
Muscles
Primary muscles -
Quadriceps
Shoulders
Secondary muscles -
Abs
Glutes
Hamstrings
Upper back
Triceps
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