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Exercise guide
Dumbbell Squat
A back squat pattern loaded with a dumbbell in each hand, accessible without a barbell.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · hamstrings
- Goals
- hypertrophy · strength
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Stand with feet shoulder-width, a dumbbell in each hand at the sides.
- Brace the core and keep the chest up.
- Squat down by hinging at the hips and bending the knees.
- Descend until the thighs are parallel or below.
- Drive through the heels to stand back up.
Technique cues and common mistakes
- Keep the chest up and the back flat throughout.
- Push the knees out in line with the toes.
- Use straps if grip becomes the limiting factor.