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.

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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

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