Pile Squat
This version of the squat is done with a dumbbell and mimics the action of a pile driver.
EQUIPMENT
Dumbbell
PRIMARY MUSCLES
Quadriceps
SECONDARY MUSCLES
Calves, Hamstrings
- Stand with your feet 2-4 inches wider than your shoulders, with your toes pointed out at a 45 degree angle.
- Grasp a dumbbell with both hands in the center of your body.
- Keep your knees slightly bent and your back straight.
- Squat down as if you were going to sit in a chair, bringing your thighs parallel to the floor.
- With a controlled motion return to starting position.
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