Moves/DB Bottom Squat Curls

DB Bottom Squat Curls

ID: 927

No video uploaded

Exercise Type:
Lower Squat
Contraindications:
None
Equipment:
Dumbbell, Floor Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Set feet at shoulder-width or wider with toes turned out to your natural angle.
  2. 2. Rebound out of the bottom with hip drive, not by leaning the chest forward.
  3. 3. Neutral ribcage — avoid flaring ribs as you descend.
  4. 4. Establish a stable base before adding any dynamic component.

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.