Dumbbell Squat

How to do the Dumbbell Squat

1. Stand up straight 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 your thighs are parallel to the floor. 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 your torso 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	beginner
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

Harder than the Dumbbell Squat

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

Superset the Dumbbell Squat with

Opposing hamstrings and glutes work — alternate sets without extra rest.

Stiff-Legged Dumbbell Deadlift hamstrings Dumbbell Clean hamstrings Flutter Kicks glutes Glute Kickback glutes

Common questions

What muscles does the Dumbbell Squat work?

The Dumbbell Squat 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?

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 suitable for beginners?

Yes, the Dumbbell Squat is rated beginner. Power Jerk, Reverse Band Power Squat, and Overhead Squat are the progressions from here.

Where should the Dumbbell Squat go in a workout?

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

Similar exercises

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