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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Dumbbell Squat
QuadricepsBeginner

Dumbbell Squat

A squat holding a dumbbell in each hand at your sides. A simple loaded squat for building quad and glute strength without a rack.

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Primary muscles

  • Quadriceps
  • Glutes (Gluteus Maximus)

Secondary muscles

  • Adductors
  • Hamstrings
  • Traps (Trapezius)
  • Forearm Flexors
Sets
3–4
Reps
10–15
Rest
60–90s

How to perform

Dumbbell Squat movement

Main muscles working (thicker lines)

Starting position

Stand with feet shoulder-width apart holding a dumbbell in each hand at your sides, palms facing in.

  1. 1

    Brace your core and keep your chest up and arms long.

  2. 2

    Bend your hips and knees to squat down, letting the dumbbells hang beside your legs.

  3. 3

    Descend until your thighs are about parallel or as deep as you can keep a neutral spine.

  4. 4

    Drive through your feet to stand.

Breathing: Inhale as you lower, exhale as you stand.

Coaching tips

  • Arms long and relaxed

  • Chest up

  • Knees track over toes

Common mistakes

  • Leaning forward as the dumbbells pull down

  • Knees caving

  • Shrugging the dumbbells up

Safety notes

  • Use lifting straps or lighter dumbbells if grip fails before your legs.

Details

Body parts
Quadriceps · Glutes · Lower Body
Equipment
Dumbbell
Movement
Squat
Exercise type
Compound
Training goals
Strength · Muscle Growth · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Goblet SquatBeginner→

Similar Exercises

  • Barbell Hack SquatIntermediate→
  • Jefferson SquatIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.