A version of the Dumbbell Squat known as the “speed squat” can help improve your strength and power by targeting your fast twitch muscle fibers. Squatting will not only help you develop leg and hip strength, but also promote full-body mobility and stability.
Most people think of Squats as a “leg exercise”, but in fact it works your whole body muscles. Your hamstrings, quads, glutes and groin are indeed the prime movers when you Squat. Your abs, obliques and lower back muscles work to keep you from collapsing under the bar. Even your arms and shoulders must work to keep the bar in position.