Dumbbell Hinge Bow to Shallow Squat
The Dumbbell Hinge Bow to Shallow Squat is a compound exercise that mainly works the glutes & hips, hamstrings and quads, with help from the lower back. You'll need: dumbbells.
Required Equipment
Dumbbell Hinge Bow to Shallow Squat Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings; Quads (quadriceps femoris)
Secondary
Spinal Erectors (erector spinae)
How to do the Dumbbell Hinge Bow to Shallow Squat
Setup
Stand with feet shoulder-width apart, holding a pair of dumbbells at your sides with a neutral grip.
Movement
The Hinge: Initiate the movement by pushing your hips straight back, keeping your back flat and a slight bend in your knees while lowering the dumbbells towards your shins.
The Squat: From the bottom of the hinge, drop your hips down into a shallow squat position while bringing the dumbbells up to shoulder height, keeping your core engaged and chest proud.
Return: Reverse the motion by standing back up, lowering the dumbbells, and returning to the standing starting position.
Repeat: Continue the sequence in a fluid motion for the desired number of repetitions.
Dumbbell Hinge Bow to Shallow Squat FAQs
What muscles does the Dumbbell Hinge Bow to Shallow Squat work?
The Dumbbell Hinge Bow to Shallow Squat mainly works the glutes & hips, hamstrings and quads, with help from the lower back. The main muscles are the gluteus maximus, hamstrings and quadriceps femoris.
What equipment do you need for the Dumbbell Hinge Bow to Shallow Squat?
Dumbbells.
Is the Dumbbell Hinge Bow to Shallow Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Hinge Bow to Shallow Squat go on?
It belongs on leg day in a push/pull/legs routine.
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