Squats with dumbbells between the legs at home: weight of the dumbbell, technique, what muscles work

July 14, 2018
Home workouts
Natalia Miroshnikova

Squats are a useful exercise that is included in all weight loss and muscle building programs. Such exercises are especially effective when combined with additional weights. But to achieve results, it is important to know how to perform squats with dumbbells between your legs.

Muscle work during training

Any such exercises primarily work the buttocks and thighs. But at the same time, they act on muscles differently. For example, during plie squats, the emphasis is on the inner thigh. While the classic version of the exercise affects the back of the leg and buttocks. Therefore, decide on your goal, and then choose the appropriate option for squats with dumbbells between your legs. What muscles work during exercise:

Quadriceps. This is the name of the muscles of the anterior thigh.
Adductor. Inner thigh. One of the most problematic areas for girls.
The biceps is the muscle responsible for flexing the knees and hips. Located on the back of the leg.
Calf muscles.

When working with weights, the load is also distributed on the back, arms, abs and upper shoulder girdle.

What muscles work during different squats?

What muscles work when working with a bodybar? If the goal is to build muscle mass and develop quadriceps and buttocks, then you should train with weights. When working with a barbell or bodybar, your back should be straight and level. Take the weight with a shoulder level grip, your back should be straight. Feet should be firmly on the floor, emphasis is important. Do a classic squat, lifting the weight above your head. Lower your thigh parallel to the floor. When returning to its original position, the body should not lean forward or backward.

If you want to increase the load on your leg muscles, you need to position them wider than with a standard squat. This way you can work the inner thigh. The outer part will receive more stress if the legs are close to each other. When working with a barbell, the quadriceps and buttocks actively work.

Plie squats work the inner thighs and buttocks. This exercise is suitable for women who want to get beautiful definition in their legs and lower back. The wider your legs stand, the more actively the muscles on the inner thighs will work. The lower back, calf muscles and abs take part in the plie. In addition to working out muscle groups, these exercises improve blood circulation in the pelvic organs, which has a beneficial effect on health. If you use dumbbells during the exercise, more load will be placed on your back.

When squats in the sumo position, the buttocks actively work; this is a good exercise for pumping up muscles and building mass.

It is important not to round your back so as not to reduce the load on your legs

Execution technique

Squats with dumbbells between your legs will bring maximum benefits if done correctly. To do this, during exercise, adhere to the following recommendations:

Before training, be sure to warm up. Warm muscles are less susceptible to sprains.
During the squat, keep your back straight and do not slouch.
Do the exercises smoothly and slowly.
Don't hold your breath, because lack of oxygen is bad for your muscles.
When lowering your body down, do not bring your knees together.
Returning to the starting position, keep your knees slightly bent. Then the muscles are worked to the maximum.
The deeper you squat, the greater the load on the gluteal muscles. Therefore, if you want to pump up this zone, then lower yourself below parallel with the floor during the exercise.
Don't look down. Keep your head straight to breathe normally.
Lower yourself as you inhale and return to the starting position as you exhale.
Per workout, do 15–30 repetitions and 3–5 sets.

Don't forget to take breaks. Between approaches, it is advisable for women to catch their breath for 2 minutes. Men should reduce the break to 60 seconds.

What equipment can you use to do a plie squat?

You can perform the plie squat with almost any implement. It all depends on what's available and how hard you want to challenge your muscles.

With one dumbbell

Select the appropriate dumbbell weight, rotate it perpendicular to the floor and grab the weights on one side with both hands.

Squat down while holding the dumbbell with your arms extended downwards.

With a weight

It is more convenient to hold a kettlebell than one dumbbell, so if possible, choose this apparatus for plie.

Grasp the handle of the kettlebell with both hands, place your feet wide and squat down, trying not to lean forward too much.

With expander

Fold a long resistance band in half, insert your feet into the resulting loops and press them to the floor. Grab the middle of the band with a straight, close grip and perform a regular plie squat.

The video below shows an option with a dumbbell, but you can do it simply with an elastic band.

Classic execution

This exercise works the gluteal muscles, biceps and quadriceps. It is suitable for all athletes, regardless of gender. So, how to perform the classic version of squats with dumbbells between your legs:

Pick up a dumbbell with a suitable weight.
Place your feet shoulder-width apart, lift your chin slightly and push your butt back.
As you exhale, lower yourself, trying to lean on your heels. At this moment, it is important not to slouch or arch your back.
For maximum results, squat as deeply as possible. It is advisable to touch the dumbbell to the floor.
Hold this position for 1-2 seconds, then slowly rise up, exhaling.

There are many varieties of the classic squat for girls and boys. You will get acquainted with the technique of performing some of them below. To achieve maximum results and diversify your workouts, perform several types of squats in one workout.

Plie squats with dumbbells and barbell: technique from A to Z

Plie squats are traditionally very popular, especially among female gym goers. And this is not surprising, because this type of training is aimed at strengthening the muscles of the inner thigh, however, as an auxiliary, and not the main one.

It is no secret that for many women this area is a problem - if the muscles are not toned enough, the appearance is very unpresentable.

Compared to other types of training, plie squats with dumbbells have many advantages, especially for girls:

they allow you to make the inner thigh area toned, and the thighs themselves - more slender;
the plie squat for the buttocks is extremely useful, as it gives them a more rounded shape;
Plie squats for women can be performed at home, even for pregnant women (of course, after consulting a doctor).

These were the benefits, especially important for girls, and now about the benefits regardless of gender:

in one workout you can work out many muscle groups at once;
the muscles of the lower body are strengthened;
blood circulation in the pelvic organs and coordination of movements improves;
joints and spine do not experience excessive stress;
you can perform a plie squat in a smith, with a kettlebell, with dumbbells, with a barbell (mainly for men) - in short, use different types of equipment.

The best exercises for leg muscles

Sumo

This option is suitable for girls and boys. Thanks to the exercise, the inner and outer parts of the thigh are corrected and the relief of the gluteal muscles is improved. Perform sumo as follows:

Spread your legs as wide as possible. It is desirable that the distance between them exceeds the width of the shoulders by 15–25 cm.
Hold the apparatus with a suitable weight at outstretched arms between your legs.
Pay attention to your back. It should be straight with a natural arch in the lower back.
As you inhale, squat down so that your thighs are horizontal to the floor. Do not lower your head during the exercise.
Stay at the bottom for 1-2 seconds. At the same time, make sure that your legs and buttocks are as tense as possible.
Exhale and return to the starting position. As you rise, press your heels into the floor.

This squat with a weight between the legs is quite technically difficult. In addition, if performed incorrectly, sumo can lead to injuries and sprains. So be sure to pay attention to your technique. To start, perform 10–12 repetitions per set.

Plie squats

The exercise helps tighten the inner thighs and improves the definition of the buttocks. Therefore, it is considered the best for girls. But men should also do it, especially if they are new to the sport. Even though plie squats don't build mass, they improve stretching and are great for flexibility. In addition, such exercises are useful for drying. How to do a plie:

Stretch your arms off the dumbbells so that they are parallel to the floor. If you find it difficult to hold the weight, then lower the apparatus down.
Spread your legs as wide as possible and turn your toes to the sides.
As you inhale, lower yourself smoothly. Keep your head and back straight. Squat so that your knees form a right angle.
Hold this position for 1-2 seconds, while tightening your hip and gluteal muscles as much as possible.
Exhaling slowly, rise to the starting position.

Repeat the exercise as many times as necessary. For beginners, it is enough to perform 10–12 squats per approach. In the future, increase the number of classes.

How to technically perform plie squats?

Execution technique is the most important point. Its strict execution and compliance guarantees maximum results and no injuries. It is recommended to perform the exercise with minimal weight or no apparatus at all. In general, you can perform plie squats:

with a barbell,
dumbbells,
weights,
any other burden.

Which makes it possible to perform it at home.

Before learning how to do a plie squat correctly, it is recommended to prepare for the exercise. It can be used as a main one at the beginning of a workout or as an additional one in the middle. It all depends directly on the goals of the trainee. Before starting the exercise, it is recommended:

Stretching. Since you need to squat deeply, you need to warm up your muscles well to avoid injury.
Comfortable equipment. Clothes should not restrict movement, and shoes must have hard soles.

A few words about stretching. The main points are the ligaments and tendons of the inner and posterior thighs. It is best to give them time to stretch so that they are more elastic during the squat.

For the lower back, you can use hyperextension, as well as the well-known exercise - reaching with your hands to the floor.
You can stretch your legs on the wall bars. We stretch as if we were trying to do the splits.

And now the plie technique itself:

Starting position. Place your feet slightly wider than your shoulders. Socks should point in different directions (as much as possible). There is a projectile in your hands or behind your head/on your shoulders/in front of you. If your hands are empty, then we place them on the belt. The head is level, the gaze is directed forward, the back and lower back are straight.
Inhale: Lower yourself down, as with classic squats, moving your pelvis back and bending your knees. The hip line should be parallel to the floor and form a 90-degree angle at the knee. The knees should be directed towards the feet, not going beyond them.
Exhale: At the lowest point you need to linger for one or two seconds. Then we take the initial position.

Exercises with dumbbells on the shoulders

This activity works the muscles of the lower extremities, as well as the back and shoulders, which are also stressed during this leg exercise. Perform squats as follows:

Secure the implements at the bottom of your shoulders. At the same time, make sure that a right angle is formed between the body and the elbows. And the bent arms were parallel to the floor.
Spread your legs shoulder-width apart and turn your toes slightly in different directions.
Inhale and slowly lower yourself until your thighs are parallel to the floor. Make sure that your back does not arch, and do not lower your head under any circumstances.
As you exhale, slowly return your body to the starting position.

Repeat the exercise at least 10-12 times.

Squat with weight at chest

Similar exercises replace similar exercises with a barbell. In addition to the leg muscles, during this squat the load is also distributed on the arms and chest. How to do a squat:

Take the appropriate weight and press it to your chest, bending your elbows and slightly lifting them.
Place your feet shoulder-width apart and, inhaling, slowly lower your torso towards the floor.
Pause for a second at the bottom point, and as you exhale, smoothly return to the starting position.
Repeat the squat 8-10 times.

If holding a dumbbell to your chest causes discomfort, wrap it in a soft cloth or towel. Please note that the higher you raise your elbows, the greater the load on your chest. Therefore, if you want to maximally pump this muscle group, then do not relax your hands.

Squats with a kettlebell between your legs

This variation can be practiced standing either on the floor or on stands to increase the range of motion. In addition, for ease of execution, the weight can be hung on a special hook attached to the belt.

This variation is used for a more detailed study of the gluteal region. When using stands, the amplitude of movement increases significantly, which allows you to give the muscles even more stress.

Technique:

Stand up straight, take the weight with both hands and hold it at hip level with freely extended arms;
As you inhale, trying to keep your back straight, squat down. Here, you should move your pelvis back, trying not to bring your knees beyond the level of your toes. You can practice deeper squats if you have enough flexibility;
Once in the bottom position, hold for a second;
Then, as you exhale, make a powerful effort with your leg muscles and return to the starting position.

This option can also be performed with several weights, held one in each hand. Try to hold them so that they do not interfere or rock you during the ascent or descent phase.

Bulgarian squats

Such exercises work all the muscles of the legs. To perform them you will need dumbbells, a bench or a platform. Algorithm of actions:

Take the equipment and stand with your back to the bench.
Take one leg back and place your toe on the surface of the platform. The other should be located slightly in front of the body.
As you inhale, slowly lower your body down until your thigh is parallel to the floor. It is desirable that the knee of the “hanging” leg touches the floor surface. Don't lean forward.
Hold at the bottom for 1-2 seconds and rise smoothly, remembering to exhale.

Repeat the exercise 5-10 times, then perform it on the second leg. If there is no bench or platform, then don't worry. You can perform a squat without this equipment. To do this, pick up the sports equipment and put one leg slightly forward. As you inhale, gently bend your knee and lower your body down. The front leg should be parallel to the floor. Touch the surface with the knee of your back leg. Then exhale slowly and return to the starting position.

Contraindications

Squats with dumbbells between your legs are a completely safe alternative to training with a barbell. Indeed, in this case, the load on the spine is significantly reduced. However, such activities are contraindicated for recent injuries to the knees and lower back, as well as hernia and radiculitis. In addition, you should perform squats with caution if you have varicose veins and a weak cardiovascular system.

Benefits of exercise

The exercise allows you to give the inner thighs slimness and fit.

The muscles of the lower body gain strength.
The buttocks take on a rounded shape.
One exercise helps to work several muscles at the same time.
The joints do not receive excessive stress.
Working with dumbbells helps relieve stress from the spine (unlike exercising with a barbell on your shoulders).
There are no contraindications for pregnant women (individually).
Availability of exercises for home training.
Improving blood circulation in the pelvic area.
Improved coordination.

Precautionary measures

Squats with dumbbells between your legs at home are fraught with various injuries and sprains. To avoid trouble, first of all, do not use equipment that is too heavy. Start training with light dumbbells or no dumbbells at all. And only when you feel that you have developed your muscles sufficiently, increase the weight. And also adhere to the following rules:

Do not lean on your toes while squatting. This will cause you to lose your balance. Therefore, place your center of gravity on your heels and the outer parts of your feet.
During squats, make sure that your knees do not extend beyond your toes. In this case, the load on the joints will increase, which will lead to their abrasion.
Keep your body straight and never slouch. Otherwise you will damage your spine.
To avoid problems with balancing, do not point your toes out more than 30 degrees.
Look straight ahead or slightly up. Then your back will be kept in the correct position.
When performing squats with dumbbells between your legs, be sure to perform the exercise smoothly. Remember, sharp lunges lead to sprains and even torn ligaments.
During exercise, keep your core muscles in static tension. Thanks to this approach, your position will become more stable, in addition, you will reduce the load on the spine and prevent injury.

Weighted squats are a great exercise to help you achieve noticeable results. But it is important that the technique of performing the exercise is correct. In addition, do not forget that a visible effect is achieved only by regular training and alternating classes.