Dumbbell Squat

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and toes pointed slightly outward (about 15-30 degrees).
2. Hold a dumbbell in each hand at your sides with a neutral grip (palms facing your thighs).
3. Engage your core, pull your shoulders back and down, and maintain a neutral gaze forward.

How to do it

1. Inhale and begin the descent by hinging at the hips and bending your knees simultaneously, keeping your chest upright.
2. Lower your body until your thighs are at least parallel to the floor, ensuring your knees stay tracked over your toes.
3. Exhale as you drive through your mid-foot and heels to return to the standing position.
4. Maintain a controlled 2-1-1 tempo: two seconds down, a brief pause at the bottom, and one second to stand back up.

Form checklist

• Keep your weight distributed through your heels and mid-foot; do not let your heels lift.
• Ensure your knees track in line with your toes and do not cave inward (valgus).
• Maintain a flat back and proud chest throughout the entire range of motion.
• Avoid 'butt wink' or excessive rounding of the lower back at the bottom of the squat.

Pro tips

• Think about 'screwing' your feet into the floor to create external rotation torque, which better engages the glutes and stabilizes the knees.
• Keep the dumbbells perfectly vertical; if they swing forward or back, it indicates a shift in your center of mass.

Make it harder

• Add a 3-second pause at the bottom of the rep to eliminate momentum and increase time under tension.
• Perform a 1.5 rep squat: go all the way down, come halfway up, go back down, and then stand all the way up.

Frequently asked

What muscles does the dumbbell squat work?

The dumbbell 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 squat?

The dumbbell squat uses dumbbell.

Is the dumbbell squat good for beginners?

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

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps