Dumbbell Overhead Squat
Challenge your balance and strength! The Dumbbell Overhead Squat builds full-body power, stability, and incredible shoulder mobility.
The Dumbbell Overhead Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and back. You'll need: dumbbells.
Required Equipment
Dumbbell Overhead Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Dumbbell Overhead Squat Variations and Alternatives
How to do the Dumbbell Overhead Squat
Stand with feet shoulder-width apart and hold a pair of dumbbells above your head with arms fully extended. Ensure that your grip is stable, wrists are aligned, and core is engaged.
Begin to lower your body by bending at the knees while maintaining the dumbbells in the overhead position. Keep your chest up, back straight, and avoid letting the knees collapse inward.
Descend into the squat until your thighs are parallel to the floor—or lower if your mobility allows—keeping the dumbbells overhead and your eyes looking forward.
Drive through your heels to extend the knees and hips to return to the starting position, all while keeping the dumbbells overhead.
Throughout the movement, the dumbbells should remain vertically aligned with your center mass, and your torso should remain as upright as possible.
Repeat for the desired number of repetitions, maintaining tight core control and proper form throughout the exercise.
Note: This exercise requires a good balance, core stability, and shoulder mobility. If you are new to this exercise, start with lighter weights to master the form before progressing to heavier dumbbells.
---
Dumbbell Overhead Squat FAQs
What muscles does the Dumbbell Overhead Squat work?
The Dumbbell Overhead Squat mainly works the quads and glutes & hips, with help from the core and back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Overhead Squat?
Dumbbells.
Is the Dumbbell Overhead 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 Overhead Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Overhead Squat variations and alternatives?
Similar exercises include the Overhead Back-Kick Press, Bodyweight Full-Squat with Overhead Press, Bodyweight Overhead Squat Press and Dumbbell Bar-Grip Sumo Squat.
Training calculators
Work out the numbers behind your training before your next session.