Squat Curl | Illustrated Exercise Guide

Primary muscles: Glutes, hip flexors, quads, biceps
Secondary muscles: Calves, hamstrings, core, forearms
Equipment: Dumbbells

Squat Curl Instructions

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2. Bend your knees, press your hips back, squeeze the biceps and lift the dumbbells.
3. Press your heels into the floor to return to the initial position, and slowly lower the arms.
4. Repeat until the set is complete.

Proper Form And Breathing Pattern

Maintain your chest up, keep your hips back, and don’t let the knees extend beyond the toes. Breathe in as you squat and curl, and keep the elbows close to your body. Breathe out as you push through the heels to stand back up.

From the Shop

Exercise Benefits

The squat curl targets the hips, glutes, quads, and biceps. This exercise helps to tone your whole body, improves your flexibility and balance, and increases lower body and arm strength.

Squat Curl Demonstration

Sets And Reps

Practice doing squats and bicep curls separately. Once you’re comfortable, advance to the squat curl and do 2 or 3, 30-second to 1-minute sets.

Calories Burned

To calculate the number of calories burned doing the squat curl, enter your weight and the duration of the exercise:

Related Full Body Exercises

Try these other full body exercises to get your heart rate up and burn even more calories:
Reverse lunge shoulder press
Side lunge front raise
Lunge punch
180 jump squat

Popular Workouts

Full Body Workouts

20-Minute Metabolism Boosting Workout

The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …

Lower Body Workouts

Legs, Booty & Cardio Bodyweight Workout

Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …

Core Workouts

Belly Fat Burner Workout For Women

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …