Dumbbell Bench Squats

Put a flat bench behind you. Stand straight with a dumbbell in each hand. The palms are turned inward. Feet shoulder-width apart, toes slightly turned outward. Keep your head up throughout the entire exercise. The back is straight. This will be your starting position. As you inhale, begin to slowly squat, bending your knees and pulling your pelvis back. Keep your back. Keep moving down until your buttocks touch the bench. Hint: when performed correctly, the knees should form an imaginary straight line with the toes of the feet and be perpendicular to the line of the torso. As you exhale, lift up, straightening your legs, pushing off the floor, returning to the starting position. Complete the required number of repetitions. Attention: make sure that the back is bent at the waist throughout the entire exercise, otherwise you can injure your back. If you have any doubts about the chosen weight, it is better to take less than more weight. You can use wrist straps. Variations: You can also do this exercise using a small block under the heels of your feet. This makes it possible for beginners or people with insufficient flexibility to perform the exercise correctly. You can also use a barbell.