Squat (Dumbbells at Sides)
The Squat (Dumbbells at Sides), often called a Suitcase Squat, is a lower-body strength exercise where you squat while holding weights by your hips. This variation targets the quadriceps and glutes while placing less compressive load on the spine than barbell variations.
Because this variation relies heavily on grip strength, the AI analyzes your RPE and performance data to determine if your hands or your legs are the limiting factor, adjusting future weights to ensure optimal leg stimulation. Additionally, by integrating your daily HRV and sleep data, the app can detect systemic fatigue and modify volume to protect your lower back and knees when recovery is low.
Form Cues
- Stand with feet hip-width apart and dumbbells hanging naturally at your sides.
- Keep your chest tall and shoulders pulled back throughout the rep.
- Initiate the movement by sitting your hips back and bending your knees.
- Lower until your thighs are at least parallel to the floor.
- Drive through your entire foot to return to the starting position.
- Don't let your knees cave inward as you stand up.
- Don't allow your lower back to round or your chest to collapse forward.
- Don't let the dumbbells swing or drift away from your legs.
- Don't lift your heels off the ground at the bottom of the squat.
Common Mistakes
- Rounding the lower back
- Knees collapsing inward
- Rising onto the toes
- Looking down at the floor
- Allowing weights to drift forward
Muscles Worked
This exercise primarily strengthens the quadriceps and glutes, driving lower body power and hypertrophy. It heavily engages the core stabilizers and forearm muscles (grip) to maintain an upright posture and control the weights at your sides.
Primary
Secondary
Get Personalized Coaching for Squat (Dumbbells at Sides)
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.