Quadriceps
Dumbbell Squat To A Bench
A squat that taps a bench at the bottom with dumbbells in your hands, helping you hit a consistent depth.
Energy burned
≈ 43 kcalFor 3 × 8–12, rest 90s · ≈ 7.5 kcal/min
Estimate range 32–54 kcal (±25 %)
Muscle mass worked32 %
Effort during a set13.9 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Place a bench behind you at a height that lets your thighs be about parallel when you sit.
- 2Stand in front of it with your feet shoulder width apart, holding a dumbbell in each hand.
- 3Brace your core and lift your chest.
How to perform
- 1Push your hips back and bend your knees to lower toward the bench.
- 2Lightly touch the bench with your glutes without fully relaxing onto it.
- 3Keep your chest up and shins nearly vertical.
- 4Drive through your feet to stand tall again.
