If you see me at the gym (or on my fitness apps), chances are I’m trying to perfect one well-known, booty-building move that I share a love-hate relationship with: the squat (peach emoji position is the Goal). It’s one of the best exercises for you (it works multiple muscle groups at once), but it’s also one of the most technically challenging and requires precise form to avoid knee and back injuries. So when I came across the glutes-focused machine, The DB Method, which “shifts your body weight directly into your butt so you can get your best butt ever in just 10 minutes a day,” I was almost sold (wellness reviewer thought me too good to be true—but it didn’t hurt that Hailey Bieber is an alleged DB Method stan). What exactly is the DB method and does it live up to all the hype? We have the answers.
What is the DB method?
The DB Method is a collapsible squat machine that mimics perfect squat form and is designed to fully engage your glutes “for a low-impact workout with total results.” For $329, you too can have the butt of your dreams (yes, that’s what the “DB” stands for). “It’s a biomechanically correct machine—you’ll never hyperextend your knees over your toes,” explained Erika Rayman, founder of The DB Method. Elle. The machine has two upright, parallel bars in the front that shift weight back to load the glutes, a pad that moves up and down on a hydraulic bar that provides resistance for a proper squat, and two foot rests on each side. The gist of the technique: Lean back on the seat, place your heels on the foot pads (toes should hang off), hold the handles lightly, push off your heels and hold the squat – while engaging your core and keeping your shoulders away the ears and keep the chest upright. If you feel it in your back, knees, or more so in your legs, your form is probably off.
According to the DB Method website, unlike traditional squats that can put unnecessary stress on your joints, the DB Method provides resistance while ensuring proper form every time, so you can squat lower (the deeper you go, the harder the glutes have to work) without the knees and back bearing the brunt of it. In fact, the site claims that 97 percent of users (in a study of 1,591 reviewers) experienced an improvement in knee and back pain while doing the exercise, and 100 percent said their butt was lifted. Rayman said that when you squat unassisted, your quads are usually doing the heavy lifting. The DB method, on the other hand, aligns your body so that your weight is concentrated from your quads to your glutes, so your glutes are more isolated.
The DB Method exercises include a combination of glute warm-ups, full-range squats, and squat pulses (AKA reps that involve performing faster, smaller movements multiple times) at the bottom of the movement (AKA “low zone”), mid-section (“mid-zone”), and top ( “high zone”) to keep the glutes under constant tension. Once you get the hang of it, you can speed up your pace or add more resistance with The DreamBand Pro, their latest resistance band, or The DreamBelt, their road belt (you can’t change the amount of resistance on the machine). “You’ll notice a theme of repetition and consistency in our workouts because they matter when your primary goal is progress,” said Aliyah Sims, CPT, NASM-certified personal trainer with The DB Method.
What are the benefits of the DB method?
It targets your glutes more than a typical squat
Because of the way the DB method is set up and aligns your body (with handlebars that allow you to lean back further than you would in a traditional squat and toes up), your weight is transferred from your quads to your glutes, which wakes up your gluttony. muscles to shoot and do more of the work. Over-focused glute changes give you an oh-so-good back burn that you might not experience with an average squat.
It works the whole body
While the DB method targets your glutes, your quads and hamstrings will naturally be engaged when you use it as well. And because the machine requires you to keep your posture aligned, you use multiple muscle groups at once, including your core, inner thighs, and hip flexors. Sims also noted that the seat and the resistance it provides can also be used to work the biceps, triceps, chest and abs (think: tricep dips, chest presses and obliques).
It only takes 10 minutes a day
In the time it takes you to figure out what exercise to do or get to the gym, you could be done with your DB Method workout. While you can do DB Method exercises for 20-30 minutes, the brand says you only need to use the machine for 10 minutes a day. DB Method senior fitness director and personal trainer Adam Swartz said you should start noticing results with daily, 10-minute workouts within three to four weeks, and noted that people of all fitness levels should notice. Somethingalthough beginner squatters are more likely to see dramatic improvements.
It takes the pressure off your joints
With typical squats, you are at greater risk of straining your hips, knees, and ankles if you don’t maintain proper form. But with the DB method, your weight is transferred directly to your glutes, taking the pressure off your joints, and the machine guides your movements to ensure “perfect squat form.” Especially if you have knee or back pain while sitting, the machine could be the perfect answer to take the stress away from where you don’t want it (your joints, knees or back and right where you want it: glutes .
He is dense
If you don’t have a dedicated gym space at home, bulky equipment sitting in the middle of your living room isn’t exactly practical (or aesthetically pleasing). With the turn of two screws, the DB Method easily folds flat enough to store under your bed or couch next to your walking pad. And thanks to its wheels, it’s easy to change your landscape from the home office to in front of the TV. A 10-minute DB Method workout might look like sitting on your knees while taking phone calls or watching TV.
What are the disadvantages of the DB method?
It is expensive
Does the DB method do what it claims? According to the website’s statistics, it’s a resounding “yes.” And while $329 includes the machine, a month’s access to workouts from certified trainers in the DB Method app, and the DreamMount phone and tablet holder, it’s still an investment for something that’s limited in functionality. If your main goal is to build strength and volume in your butt, there are more affordable ways to do it, like learning how to squat with the help of YouTube or a personal trainer and doing a variety of booty-centric movements (ie, hip thrusts , glute bridges, lunges, deadlifts). You just have to commit more time and effort to get the exercise down (compared to the DB method which takes the guesswork out of setup and range of motion).
It does not tick all fitness benefits
The DB method is designed for one purpose: to perfect the squat. If you do the same exercise every day, you’re probably not giving these muscle groups time to repair, and you’re more likely to plateau. You may be working more muscles in your glutes, but you’re not working all of your muscles, and you’re also not getting cardiovascular benefits. Think of the DB method as an effective supplement to your fitness routine (such as pairing it with cardio, arm-strengthening days, or yoga classes) rather than your entire fitness routine.
Is the DB method worth it?
The DB method delivers on its promise of taking the guesswork out of properly performing a squat (goodbye, sprained knees!). And based on the brand-driven research, the results don’t lie – neither do DB Method fans. Comments from users include: “Three weeks in and I’m seeing lifts and curves,” and “Today marks 90 days of my journey… I’ve never been so stable… I feel stronger with Every day.
Because the focus is on one movement (although you can perform other exercises using it), the DB method can be a solid addition to a well-rounded workout (such as a combination of strength training, Pilates, and walking)—it’s not a balanced approach to fitness and does not allow much flexibility in exercises alone. That said, if it helps you prioritize movement each day, builds muscle while taking stress off your joints or knees and back, and helps you build confidence to start lifting or feel good in the gym, then DB- the method worth the money. And if it results in a fitter butt, so much the better.
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