Dumbbell Squat To A Bench

How to do the Dumbbell Squat To A Bench

1. Stand up straight with a flat bench behind you while holding a dumbbell on each hand (palms facing the side of your legs).
2. Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section.
3. Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until you slightly touch the bench behind you. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
4. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
5. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	quads
Secondary	calves, glutes, hamstrings, lower back
Equipment	dumbbell
Difficulty	intermediate
Type	compound

No dumbbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Bodyweight Walking Lunge Bodyweight Freehand Jump Squat Bodyweight Squats - With Bands Resistance Bands Bodyweight Squat Bodyweight Goblet Squat Kettlebell Kettlebell Pistol Squat Kettlebell

Easier than the Dumbbell Squat To A Bench

Same movement pattern, lower entry difficulty — work up from here.

Barbell Squat beginner · Barbell Dumbbell Squat beginner · Dumbbell Smith Machine Squat beginner · Machine

Harder than the Dumbbell Squat To A Bench

Power Jerk expert · Barbell Reverse Band Power Squat expert · Barbell Overhead Squat expert · Barbell

Superset the Dumbbell Squat To A Bench with

Opposing hamstrings work — alternate sets without extra rest.

Dumbbell Clean hamstrings Stiff-Legged Dumbbell Deadlift hamstrings Alternating Hang Clean hamstrings Double Kettlebell Alternating Hang Clean hamstrings

Common questions

What muscles does the Dumbbell Squat To A Bench work?

The Dumbbell Squat To A Bench primarily works the quads, with the calves, glutes, hamstrings, and lower back as secondary movers. Barbell Full Squat, Barbell Squat, and Barbell Squat To A Bench train the same muscle, across 9 equipment types.

What equipment do you need for the Dumbbell Squat To A Bench?

Dumbbells. Without dumbbells, Bodyweight Walking Lunge, Freehand Jump Squat, and Squats - With Bands train the same muscle, and 27 of the catalogue's options for this muscle need no equipment.

Is the Dumbbell Squat To A Bench suitable for beginners?

It is rated intermediate. Start with Barbell Squat, Dumbbell Squat, and Smith Machine Squat and work up.

Where should the Dumbbell Squat To A Bench go in a workout?

Early — the Dumbbell Squat To A Bench is compound, working 5 muscle groups, so run it first or second while you are fresh, then superset Dumbbell Clean and Stiff-Legged Dumbbell Deadlift later.

Similar exercises

Barbell Full Squat Barbell Barbell Squat Barbell Barbell Squat To A Bench Barbell Box Squat with Chains Barbell Dumbbell Squat Dumbbell Jefferson Squats Barbell