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Exercise 0291 · REF mnzcrIB

Dumbbell Bench Squat exercise animation

Dumbbell Bench Squat

Category
Upper Legs
Equipment
Dumbbell
Target
Glutes

Squatting to a bench gives a consistent depth cue every rep, useful for lifters who tend to cut squats short without realizing it. Lightly touching the bench and standing back up — without sitting the full weight down — keeps tension on the legs instead of resetting it at the bottom. It's a common regression for beginners still building the hip and ankle mobility for a full unassisted squat.

How to Do the Dumbbell Bench Squat

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

Muscles Worked

The Dumbbell Bench Squat primarily targets the Glutes, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have dumbbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes

FAQ

What muscles does the Dumbbell Bench Squat work?
The Dumbbell Bench Squat primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Dumbbell Bench Squat?
The Dumbbell Bench Squat is done with a dumbbell.
What's a good alternative to the Dumbbell Bench Squat?
If you don't have access to a dumbbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.