Squats with dumbbells using the bench

Squats with dumbbells using the bench equipment exercise:

1. Put horizontal bench behind him. Become right, holding in each hand a dumbbell. Palms facing inside.
2. Feet shoulder width apart, toes slightly outward. Keep your head raised throughout the overall exercise. The back is straight. This will be your initial position.
3. On the inhale, start slowly squat, bending your knees and placing your pelvis back. Keep the back. Continue moving downward until buttocks touches the bench. Hint: with proper exercise, the knees should create an imaginary straight line with the feet and toes to be arranged perpendicular to the line of the body.
4. On the exhale, follow the ascent, straightening the legs, starting from the floor, returning to its original position.
5. Complete the required number of repetitions.

Note: ensure that the back was arched lower back throughout the whole exercise, otherwise you can injure your back. If you have doubts about the chosen weight, it is better to take less than more weight. Can use straps for wrists.

Variations: you can also perform this exercise using a small block placed under your heels feet. This makes it possible to correctly perform the exercise beginners or people with lack of flexibility.

You can also use the rod.