Dumbbell Squat To A Bench
How to do the Dumbbell Squat To A Bench 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 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.
Log it, see it on your body.
Every Dumbbell Squat To A Bench set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
More quads exercises
Dumbbell Squat To A Bench: common questions
What muscles does the Dumbbell Squat To A Bench work?
The Dumbbell Squat To A Bench primarily works the Quads. It also recruits the Calves, Glutes, Hamstrings and Lower Back as supporting muscles.
Is the Dumbbell Squat To A Bench suitable for beginners?
The Dumbbell Squat To A Bench is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
What equipment do I need for the Dumbbell Squat To A Bench?
To do the Dumbbell Squat To A Bench you'll need a dumbbell.
Is the Dumbbell Squat To A Bench a compound or isolation exercise?
The Dumbbell Squat To A Bench 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 To A Bench with correct form?
Stand up straight with a flat bench behind you 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.
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