Dumbbell Supported Squat

Coaching cues

• Adjust the support so your ankles are snug under the roller and your calves contact the rear pad; stand tall with feet hip-width and toes forward on the platform.
• Hold a dumbbell vertically at your chest (goblet) or two dumbbells at your shoulders; brace your core and keep a neutral spine.
• Inhale and initiate the descent by bending your knees forward, allowing them to track over your second–third toes while keeping hips relatively extended and torso upright.
• Keep heels down and shins guided by the support; do not let the lower back round or knees cave inward.
• Lower under control until thighs reach parallel or your comfortable depth without losing foot pressure or spinal position.
• Drive through the mid-foot to extend the knees and return to standing, exhaling as you pass the sticking point.
• Pause briefly, reset your brace, and repeat for the target reps with smooth, controlled tempo.