Primary muscles: Glutes, hip flexors, quads, biceps
Secondary muscles: Calves, hamstrings, core, forearms
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 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.
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.
SETS AND REPS
To calculate the number of calories burned doing the squat curl, enter your weight and the duration of the exercise: