Dumbbell Squat

Description

The dumbbell squat is a compound lower-body exercise performed by holding a dumbbell in each hand at your sides while squatting down and back up. It builds the quads, glutes, and hamstrings without requiring a barbell or rack, making it ideal for home workouts and beginners. It is also a useful regression for anyone learning the squat pattern before progressing to the barbell.

Muscle Group

Glutes, Quadriceps, Thighs

Equipment Required

Dumbbell

Dumbbell Squat Instructions

Stand tall with feet shoulder-width apart and a dumbbell in each hand at your sides, palms facing your body.
Set your feet so toes point slightly outward. Brace your core and pull your shoulders back.
Initiate the squat by sitting your hips back and down while bending your knees. Keep your chest tall.
Allow the dumbbells to hang straight down at your sides as you descend.
Squat down until your hip crease drops to or below the top of your knee (parallel or deeper).
Drive through your full foot to stand back up, squeezing your glutes at the top.
Keep your knees tracking in line with your toes throughout. Avoid letting them cave inward.
Repeat for the desired number of reps. Increase load as form holds steady.