Dumbbell Bench Squat

Dumbbell Bench Squat


This exercise involves holding dumbbells while performing squats on a bench. It targets the lower body muscles, including the glutes, quads, and hamstrings, while also engaging the core and upper body for stability.

Muscle Group

Equipment Required

Dumbbell Bench Squat Instructions

  1. Start by grabbing a dumbbell in each hand and standing with your feet shoulder-width apart.
  2. Bring the dumbbells up to your shoulders, keeping your elbows close to your body.
  3. Squat down as if you were sitting in a chair, keeping your back straight and your knees behind your toes.
  4. As you stand back up, press the dumbbells up above your head, extending your arms fully.
  5. Lower the dumbbells back down to your shoulders and repeat the squat and press for the desired number of reps.

Dumbbell Bench Squat Form & Visual

Dumbbell Bench Squat

Dumbbell Bench Squat Benefits

  • Strengthens the chest, shoulders, and triceps
  • Improves core stability and balance
  • Targets the quadriceps, hamstrings, and glutes
  • Increases overall muscle mass and definition
  • Can be modified for different fitness levels and goals
  • Helps improve posture and reduce risk of injury

Dumbbell Bench Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core
  • Chest (secondary)
  • Triceps (secondary)

Dumbbell Bench Squat Variations & Alternatives