Dumbbell Squat
Build lower body strength with Dumbbell Squats! A simple, effective exercise for legs and glutes, perfect for any fitness level.
The Dumbbell Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and lower back. You'll need: dumbbells.
Required Equipment
Dumbbell Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Dumbbell Squat Variations and Alternatives
How to do the Dumbbell Squat
Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. Ensure that you maintain a neutral spine and keep your chest up.
Initiate the movement by hinging at your hips, then bending your knees and lowering your body as if you are sitting back into a chair. Keep your weight on your heels and keep the dumbbells at your side.
Lower your body until your thighs are parallel to the ground, ensuring that your knees do not move past your toes. You can go lower if you have the mobility and it feels comfortable for your joints.
Maintain a firm core throughout the movement to help stabilize your body.
Press through your heels to extend your knees and hips simultaneously to return to the standing position.
Repeat the movement for the desired number of repetitions.
Make sure to choose a weight that allows you to complete the exercise with proper form. Avoid letting your knees cave inwards and don't round your back as you squat. Keep your movements controlled, and don't rush.
---
Dumbbell Squat FAQs
What muscles does the Dumbbell Squat work?
The Dumbbell Squat mainly works the quads and glutes & hips, with help from the core and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Squat?
Dumbbells.
Is the Dumbbell 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 Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Squat variations and alternatives?
Similar exercises include the Dumbbell Side-Step Goblet Squat, Dumbbell Romanian Deadlift to Squat, Dumbbell Sumo Deadlift and Dumbbell Calf Hold Squat Raise.
Training calculators
Work out the numbers behind your training before your next session.