Dumbbell Bar-Grip Squat
The Dumbbell Bar-Grip Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. You'll need: dumbbells.
Required Equipment
Dumbbell Bar-Grip Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
How to do the Dumbbell Bar-Grip Squat
Setup
Standing with feet shoulder-width apart, hold a single dumbbell vertically against your chest with both hands cupping the top end.
Movement
Initiate the movement by pushing your hips back as if sitting down into a chair, while keeping your chest upright and core braced.
Lower yourself until your thighs are at least parallel to the ground, or as depth allows while maintaining a neutral spine.
Keep your elbows tucked in and tracking inside your knees throughout the descent.
Drive through your heels to return to the starting position, engaging your glutes and quads at the top of the movement.
Keep the weight close to your body throughout the exercise for stability.
Dumbbell Bar-Grip Squat FAQs
What muscles does the Dumbbell Bar-Grip Squat work?
The Dumbbell Bar-Grip Squat mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Bar-Grip Squat?
Dumbbells.
Is the Dumbbell Bar-Grip Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Bar-Grip Squat go on?
It belongs on leg day in a push/pull/legs routine.
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