Dumbbell Squat
How to do the Dumbbell Squat with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Glutes, Hamstrings, Lower Back
Dumbbell
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.
Log it, see it on your body.
Every Dumbbell Squat set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Dumbbell Squat fits
The Dumbbell Squat shows up in training built around a specific goal. See how it fits:
More quads exercises
Dumbbell Squat: common questions
What muscles does the Dumbbell Squat work?
The Dumbbell Squat primarily works the Quads. It also recruits the Calves, Glutes, Hamstrings and Lower Back as supporting muscles.
Is the Dumbbell Squat suitable for beginners?
Yes. The Dumbbell Squat is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Dumbbell Squat?
To do the Dumbbell Squat you'll need a dumbbell.
Is the Dumbbell Squat a compound or isolation exercise?
The Dumbbell Squat is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Dumbbell Squat with correct form?
Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Follow the full step-by-step above for the complete movement.
Log your Dumbbell Squat sets, free.
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