This version of the squat is done with a dumbbell and mimics the action of a pile driver.

Muscle group: Legs


Stand with your feet 2-4 inches wider than your shoulders, with your toes pointed out at a 45 degree angle.

Grasp a dumbbell with both hands in the center of your body.

Keep your knees slightly bent and your back straight.

Squat down as if you were going to sit in a chair, bringing your thighs parallel to the floor.

With a controlled motion return to starting position.


Keep your feet planted firmly on the floor throughout this exercise.

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