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Dumbbell Squat to Good Morning Hinge

Combines a squat with a good-morning hinge for complete lower-body development.

Full BodyIntermediateStrengthCompound

At a glance

Muscles workedPrimary: quads & glutes. Secondary: hamstrings, core
Muscle groupFull Body
DifficultyIntermediate
TypeStrength · Compound
Sets & reps3 sets × 8-12 reps
Estimated calories burned~34 kcal

How to do it

  1. Hold dumbbells at the sides or in a goblet position.
  2. Descend into a squat.
  3. Stand and immediately hinge into a good morning.
  4. Return to standing and repeat the sequence.
  5. Keep the core braced throughout.

Equipment

Coaching tips

Benefits

Combines a squat with a good-morning hinge for complete lower-body development.

Common mistakes

Avoid rounding the back on the hinge or letting the knees cave.

Make it harder

Increase dumbbell weight or slow the tempo.

Make it easier

Perform the movements separately.

Breathing

Inhale on the descent, exhale on the stand and hinge return.

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.