Dumbbell Narrow Squat

Muscles worked

Setup

1. Stand with your feet closer than shoulder-width apart, approximately 4 to 6 inches between your heels.
2. Hold a single dumbbell vertically against your chest in a goblet grip, cupping the top head with both hands.
3. Keep your elbows tucked in toward your ribs and your shoulder blades retracted to create a stable upper body.
4. Position your toes pointing straight ahead or only slightly outward.

How to do it

1. Inhale and lower your hips back and down as if sitting into a chair, keeping your chest upright and core braced.
2. Continue the descent until your thighs are at least parallel to the floor, ensuring your heels stay planted.
3. Exhale as you drive through your mid-foot and heels to return to the starting standing position.
4. Maintain a controlled tempo, taking 2-3 seconds to descend and 1 second to drive upward.

Form checklist

• Keep your back flat and avoid rounding your lumbar spine at the bottom.
• Ensure your knees track in line with your toes and do not cave inward.
• Maintain an upright torso to keep the tension on the quadriceps rather than the lower back.
• Keep your weight distributed through your heels and mid-foot throughout the movement.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are pushing the floor away from you to engage the quads more effectively.
• If you have limited ankle mobility, place small weight plates under your heels to allow for a deeper, more upright squat.

Make it harder

• Add a 2-second pause at the bottom of the movement to increase time under tension and eliminate momentum.
• Perform '1.5 reps' by squatting to the bottom, rising halfway up, returning to the bottom, and then standing fully.

Frequently asked

What muscles does the dumbbell narrow squat work?

The dumbbell narrow squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell narrow squat?

The dumbbell narrow squat uses dumbbell.

Is the dumbbell narrow squat good for beginners?

The dumbbell narrow squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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