Quads · Dumbbell · Beginner

How to do Dumbbell Bench Squat

The dumbbell bench squat is a lower body exercise that targets the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. It involves squatting down to a bench while holding a dumbbell, which helps guide depth and form.

Primary muscles: Quads and Glutes
Also works: Hamstrings and Calves
Equipment: Dumbbell
Level: Beginner
Category: Legs

How to do Dumbbell Bench Squat, step by step

Place a dumbbell on the ground in front of a bench.
Stand facing away from the bench with your feet shoulder-width apart.
Bend at the knees and hips to lower yourself down towards the bench, keeping your chest up and back straight.
Once your glutes touch the bench, push through your heels to stand back up to the starting position.
Repeat for the desired number of repetitions.

Muscles worked

Dumbbell Bench Squat works your quads and glutes as the main movers, with help from your hamstrings and calves.

Track Dumbbell Bench Squat in SPLYT

Dumbbell Bench Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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