Dumbbell Squat Exercise Guide
Reviewed by
Valerie Zeller
Printable version
Dumbbell Squat is a strength exercise that works your quadriceps and glutes.
Dumbbell Squat is a great basic move. When done correctly, it can effectively target your buttocks, hips, legs, lower body and upper legs.
It requires dumbbells to do.
How to do Dumbbell Squat
Setup
Stay holding dumbbells clenched on hands.
Exercise
Hold dumbbells at your sides with arms down. Squat down, bending at the knee until thighs are parallel with the floor. Ensure your knees are not extended beyond your toes.
Tips
Keep head facing forward, back straight and feet flat on floor; equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement.
Do not let the dumbbells slouch your shoulders. Instead, keep your shoulder blades squeezed together throughout.
Illustrated Guide
Learn how to do dumbbell squat from this step-by-step illustrations:
Muscles Worked
The muscles used for dumbbell squat may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for dumbbell squat are:
Primary Muscles
- Quadriceps
- Glutes
Synergyst Muscles
- Hamstrings
- Spinal Erectors
- Hip Adductors
Frequently Asked Questions
Training, Progressions and Regressions
Interested in how to improve your Dumbbell Squat faster?
Dumbbell Squat Training and Progressions
Standards and Averages
Wonder how do others perform in Dumbbell Squat and how should you?
Dumbbell Squat Standards and Averages
Alternatives
Wonder how to work the same muscles with other exercises?
Variations
Wonder how to make Dumbbell Squat either easier or more challenging?
Discover more
Classification
| Type(s) | Strength, Compound |
| Muscles Worked | Biceps Femoris, Quadriceps, Gluteus, Erector Spinae, Hip Abductors |
| Difficulty Level(s) | Basic, Easy, Simple |
| Equipment | Dumbbells |
| Location | At Gym, At Home, Outdoor |
| Major Exercise | Bodyweight Squat |
Muscles Worked
| Target muscle(s) | Quadriceps, Glutes |
| Synergyst muscle(s) | Hamstrings, Spinal Erectors, Hip Adductors |
