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Quadriceps · Intermediate

Dumbbell Foam Roller Squat

Supported dumbbell squat using a foam roller against a wall to guide a controlled path.

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Dumbbell Foam Roller Squat demonstration

Exercise overview

Training details

QuadricepsGlutesCore

Equipment

Dumbbell

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hold one dumbbell at your chest and place a foam roller horizontally between your mid-back and a solid wall.
  2. 02Step your feet slightly forward into a comfortable squat stance and maintain steady pressure against the roller.
  3. 03Bend your knees and hips to descend as the roller travels smoothly along your back.
  4. 04Stop at the deepest controlled position with your heels grounded and knees tracking in line with your toes.
  5. 05Drive through your whole feet to stand, keeping your torso supported and avoiding any bounce against the wall.

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Variations

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Alternatives

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