Dumbbell Side-Squat
Tone your legs and glutes with Dumbbell Side-Squats! A simple exercise to build strength and improve balance. Get fit, one squat at a time.
The Dumbbell Side-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core. You'll need: dumbbells.
Required Equipment
Dumbbell Side-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Obliques; Abdominals (rectus abdominis)
Dumbbell Side-Squat Variations and Alternatives
How to do the Dumbbell Side-Squat
Start by standing straight with your feet slightly wider than shoulder-width apart, holding a dumbbell with both hands in front of your chest.
Shift your weight onto one leg, and as you keep the dumbbell at chest height, bend at the knee and push your hips back as you squat to the side.
Lower your body until the thigh of the bending leg is parallel to the ground, keeping the other leg straight. Your toes should be pointing forward, and your back should be kept straight, with your core engaged to maintain balance.
Pause for a moment at the bottom of the squat position.
Push off with the bent leg to return to the starting position.
Repeat the movement on the opposite side.
Continue alternating sides for the desired number of repetitions.
It's important to avoid letting the knee of the bent leg go past the toes to prevent undue stress on the joints. Also, make sure the weight of the dumbbell is manageable to maintain proper form throughout the exercise.
---
Dumbbell Side-Squat FAQs
What muscles does the Dumbbell Side-Squat work?
The Dumbbell Side-Squat mainly works the quads and glutes & hips, with help from the core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Side-Squat?
Dumbbells.
Is the Dumbbell Side-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 Side-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Side-Squat variations and alternatives?
Similar exercises include the Dumbbell Side Goblet Lunge Stretch, Dumbbell Side-Step Goblet Squat, Dumbbell Side Lunge and Dumbbell Bar-Grip Sumo Squat.
Training calculators
Work out the numbers behind your training before your next session.