Dumbbell Squat Exercise Guide

Reviewed by Valerie Zeller 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.

Dumbbell Squat

How to do Dumbbell Squat


Stay holding dumbbells clenched on hands.


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.


  • 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:

Dumbbell Squat 1
Dumbbell Squat 2
Dumbbell Squat 3
Dumbbell Squat 4

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

What muscles does Dumbbell Squat work?
Dumbbell Squat works quadriceps, glutes.
What is Dumbbell Squat good for?
Dumbbell Squat is beneficial for conditioning and to strengthen. It works the best for buttocks, hips, legs, lower body and upper legs, as it works quadriceps, glutes. Dumbbell Squat is a great strength exercise for men, men over 50, women and women over 50.
Is Dumbbell Squat a good exercise?
Dumbbell Squat is a popular strength exercise for quadriceps, glutes.

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


Wonder how to work the same muscles with other exercises?

Dumbbell Squat Alternatives


Wonder how to make Dumbbell Squat either easier or more challenging?

Dumbbell Squat Variations

Discover more


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

Related exercises

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