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

Lower Body Workouts

16-Minute Glute Activation Circuit

Did you know that dormant or inactive glutes are probably the main reason why most people struggle to grow their booty? If this is …

Full Body Workouts

Fat Burner Full Body Workout For Women

Increase your stamina and endurance with this intense bodyweight fat burner routine for women. A 30-minute full body workout, perfect for burning a ton of …

Core Workouts

15-Minute Abs & Obliques Superset

Move quickly from one exercise to the next while performing this 15-Minute Abs & Obliques Superset. Supersets help you finish your …