Pile Squat with Dumbbell

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


  1. Stand with your feet 2-4 inches wider than your shoulders, with your toes pointed out at a 45 degree angle.
  2. Grasp a dumbbell with both hands in the center of your body.
  3. Keep your knees slightly bent and your back straight.
  4. Squat down as if you were going to sit in a chair, bringing your thighs parallel to the floor.
  5. With a controlled motion return to starting position.

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

Exercise images by Everkinetic.