squat variations to create a 15-minute routine ... Stand with feet hip-width apart holding a kettlebell or dumbbell in front of chest with elbows pointing toward the floor. Push hips back and ...

One of the most effective variations is the goblet squat with dumbbells. This exercise focuses on strengthening the hip and ...

The goblet squat is a beginner-friendly variation that adds a bit of resistance while helping you maintain proper form. Holding a dumbbell or kettlebell close to your chest, this exercise ...

So, what are these different squat variations, and what muscles do they ... way to start adding weight as a beginner, as it uses a dumbbell or kettlebell rather than a bar. A split squat involves ...

Back squats place more of the load on the posterior half—mainly, the glutes and hamstrings. Since the weight is loaded almost ...

Handily then, there are plenty of squat variations to mix it up during your ... squeezing your bum and keeping the dumbbell still. Swap sides and repeat. Muscles worked: Shoulders, legs, glutes ...