Moves/DB Squat Single Rack

DB Squat Single Rack

ID: 707

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Exercise Type:
Lower Squat
Contraindications:
None
Equipment:
Dumbbell
Applicability:
Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Create rotational torque by screwing feet into the floor — activates glutes before the movement begins.
  2. 2. Set feet at shoulder-width or wider with toes turned out to your natural angle.
  3. 3. Think of sitting between your heels rather than sitting back onto them.

Regression:

Assisted squat using TRX or a doorframe to offload bodyweight while practising full range.

Progression:

Progress to a single-leg squat variation: Bulgarian split squat, pistol squat, or shrimp squat.

Common Problems:

Not reaching full depth — address hip mobility or add a heel elevation to allow full range without compensation.