Full body
Suitcase Squat to Curl
A squat with a dumbbell at each side, then a curl once you're standing. Your legs and glutes do the squat and your biceps finish each rep.
- Works
- Quads, glutes, biceps, forearms
- Equipment
- A pair of dumbbells
- Load
- Medium
How to do it
- 1Stand with your feet about shoulder width apart, a dumbbell in each hand at your sides, palms facing in.
- 2Sit your hips back and down until your thighs are about parallel, chest tall and arms long.
- 3Drive through your whole foot to stand all the way up.
- 4Curl the dumbbells up to your shoulders with your elbows by your sides, then lower them slowly before the next squat.
Cues
- Stand all the way up before you curl.
- Elbows stay pinned to your sides.
- Lower the curl slowly, don't just drop it.
Common mistakes
- Curling on the way up. Finish the squat first. Curling while you rise turns it into a swing.
- Swinging the curl. Stand still and brace. If you need your hips to get it up, go lighter.
- Cutting the squat short. Squat until your thighs are about parallel on every rep, even when your arms get tired.
Grip options: Keep your palms facing in for a hammer curl, which brings in more of your forearms. Or turn your palms up as you curl to put more into your biceps.
Easier
Go lighter, or curl one arm at a time.
Harder
Take 3 seconds to lower into the squat and 3 seconds to lower the curl.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
What does a squat to curl work?
The squat works your quads and glutes, and the curl works your biceps and forearms. Your arms are weaker than your legs, so the curl sets the weight. Pick dumbbells you can curl cleanly for every rep.
