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Quads · Dumbbell · Beginner

How to do Dumbbell Squat

The dumbbell squat is a lower body strength exercise that targets the glutes, quadriceps, and hamstrings, while also engaging the calves. It is performed by holding a dumbbell in each hand and squatting down and up with proper form.

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

How to do Dumbbell Squat, step by step

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
  2. Keeping your chest up and core engaged, lower your body down by bending at the knees and hips, as if sitting back into a chair.
  3. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
  5. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Dumbbell Squat →

Muscles worked

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

Track Dumbbell Squat in SPLYT

Dumbbell 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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More quad exercises

All 114 quad exercises →

More with a dumbbell

Every dumbbell exercise → · The full exercise library →