Dumbbell Side Squat

Dumbbell Side Squat


This exercise involves holding a dumbbell in one hand and performing a squat while stepping to the side. It targets the legs, glutes, and core muscles.

Muscle Group

Equipment Required

Dumbbell Side Squat Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides.
  2. Take a big step to the side with your right foot, keeping your left foot planted and your toes pointing forward.
  3. Bend your right knee and lower your body down into a squat, keeping your back straight and your chest up.
  4. Push through your right foot to stand back up to the starting position.
  5. Repeat on the other side, stepping out with your left foot and squatting down.
  6. Continue alternating sides for the desired number of reps or time.

Dumbbell Side Squat Form & Visual

Dumbbell Side Squat

Dumbbell Side Squat Benefits

  • Targets multiple muscle groups including the quads, glutes, hamstrings, and inner thighs
  • Improves balance and stability
  • Increases strength and power in the lower body
  • Can be modified to increase or decrease difficulty by adjusting weight or depth of squat
  • Can be done with minimal equipment, making it a convenient exercise to do at home or while traveling

Dumbbell Side Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Abductors
  • Adductors
  • Core muscles for stabilization

Dumbbell Side Squat Variations & Alternatives