Double Dumbbell Suitcase Cyclist Squat

Instructions for proper form

1. Stand on a slant board with your heels elevated, holding a dumbbell in each hand at your sides (suitcase grip). 2. Feet should be shoulder-width apart, with your toes slightly pointing outward. 3. Engage your core and keep your chest up while maintaining a straight back. 4. Lower your body by bending your knees and pushing your hips back, as if sitting back into a chair. 5. Continue lowering until your thighs are parallel to the ground or as low as your flexibility allows. 6. Press through your heels to return to the starting position while keeping your elbows close to your body. 7. Repeat for the desired number of repetitions, maintaining proper form throughout.

Common mistakes to avoid

1. Letting your knees cave inward as you squat. 2. Lifting your heels off the slant board during the squat. 3. Rounding your back instead of keeping it straight. 4. Not going low enough or going too low, which can lead to strain. 5. Holding your dumbbells in awkward positions or using weights that are too heavy.

Benefits

Specific benefits of the exercise

1. Strengthens quadriceps, glutes, and hamstrings. 2. Enhances balance and stability due to the slant board. 3. Improves functional strength through a compound movement that mimics everyday activities.

Expected results and timeframe

With consistent practice, you can expect to see enhanced leg strength and improved lower body definition within 4-6 weeks of training, depending on your overall fitness regimen and nutrition..

Who this exercise is best for

This exercise is best for novice individuals looking to build foundational leg strength, improve balance and coordination, and anyone seeking to enhance their lower body routine without prior advanced training.

Scientific studies supporting its effectiveness

Studies indicate that compound exercises like squats effectively engage multiple muscle groups, leading to increased muscle hypertrophy and strength if performed regularly. A study published in the Journal of Strength and Conditioning Research supports the efficacy of squats in developing leg strength.

Variations

Beginner modifications

1. Perform a bodyweight squat without dumbbells. 2. Use lighter dumbbells to focus on form. 3. Eliminate the slant board until mastering the squat form on flat ground.

Advanced progressions

1. Increase weight of the dumbbells gradually as strength improves. 2. Incorporate tempo variations by slowing down the descent for additional tension. 3. Try a single-leg variant for an added challenge in balance.

Integrations

Complementary exercises

1. Lunges to further develop lower body strength. 2. Calf raises to strengthen calf muscles. 3. Deadlifts for overall posterior chain strengthening.

Super set recommendations

Pair the Double Dumbbell Suitcase Cyclist Squat with Dumbbell Lunges or Leg Press for a comprehensive leg workout that maximizes muscle engagement.

Sample workout routines

Sample Workout: 1. Warm-up (5-10 mins). 2. 3 sets of 10-12 reps of Double Dumbbell Suitcase Cyclist Squats. 3. 3 sets of 10-12 reps of Dumbbell Lunges. 4. 3 sets of 10-15 reps of Calf Raises. 5. Cool down and stretch.

Exercise combinations

Combine with exercises targeting the posterior chain, such as Romanian Deadlifts or Glute Bridges, for a well-rounded lower body workout.

Best time to do this exercise in your workout

This exercise is best performed in the lower body section of your workout, ideally after your warm-up but before other compound or isolation movements for muscle fatigue.