Forward lean as dumbbells get heavier
The hanging load pulls the arms forward; torso follows.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Squat · Lower Body
Dumbbell Squat
Coaching cues
- Hold dumbbells at sides; feet shoulder-width; squat to depth
- Most beginner-friendly loaded squat — natural arm position
- Maintain upright torso; drive through whole foot
- Progress load by increasing dumbbell weight or switching to a barbell
Common faults 2
Knees cave on the drive
Bilateral valgus under the dumbbell squat load.
Overactive muscles
Adductor complexTFL
Corrective work
Foam RollAdductors↗Foam RollTFL↗StretchButterfly adductor stretch↗