Dumbbell Squat

Dumbbell Squat


This exercise involves holding a dumbbell in each hand and performing a squat, which targets the lower body muscles such as the glutes, quads, and hamstrings. It can be done with various weights and repetitions to increase strength and endurance.

Muscle Group

Equipment Required

Dumbbell Squat Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides.
  2. Engage your core and keep your chest lifted as you lower your body into a squat position, bending at the knees and hips.
  3. Make sure your knees are in line with your toes and your thighs are parallel to the ground.
  4. Pause for a moment at the bottom of the squat, then push through your heels to return to a standing position.
  5. Repeat for the desired number of reps.

Dumbbell Squat Form & Visual

Dumbbell Squat

Dumbbell Squat Benefits

  • Strengthens the lower body muscles, including the quadriceps, hamstrings, and glutes
  • Improves overall balance and stability
  • Increases core strength and stability
  • Can be modified to target different muscle groups by adjusting foot placement or adding weights
  • Can be done with minimal equipment and in a variety of settings, making it a convenient exercise option

Dumbbell Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Dumbbell Squat Variations & Alternatives