Dumbbell Push Out Squat
The Dumbbell Push Out Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the shoulders and chest. You'll need: dumbbells.
Required Equipment
Dumbbell Push Out Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Front Shoulder (anterior deltoid); Chest (pectoralis major, sternal head)
How to do the Dumbbell Push Out Squat
Setup
Stand with feet shoulder-width apart.
Hold a pair of dumbbells vertically, with the ends resting against each other, holding them close to your chest.
Movement
Initiate a squat by pushing your hips back and bending your knees while lowering your torso, keeping your chest up and core engaged.
As you reach the bottom of the squat, maintain your lowered position.
Extend your arms straight out in front of you, pushing the dumbbells away from your chest while focusing on engaging your core and shoulders.
Bring the dumbbells back to your chest in a controlled manner.
Push through your heels to return to a standing position.
Repeat for the desired number of repetitions.
Dumbbell Push Out Squat FAQs
What muscles does the Dumbbell Push Out Squat work?
The Dumbbell Push Out Squat mainly works the quads and glutes & hips, with help from the shoulders and chest. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Push Out Squat?
Dumbbells.
Is the Dumbbell Push Out Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
Training calculators
Work out the numbers behind your training before your next session.