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Exercise 0413 · REF HsvHqgf

Dumbbell Squat exercise animation

Dumbbell Squat

Category
Upper Legs
Equipment
Dumbbell
Target
Glutes

Holding dumbbells at the sides rather than on the back changes the squat's demand — grip and shoulder endurance often give out before the legs do, which caps how heavy this version can realistically go. That makes it a solid option for building quad and glute strength without needing a rack, but it's not a true substitute for a barbell squat once the weights get heavy.

How to Do the Dumbbell Squat

  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.

Muscles Worked

The Dumbbell 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 Squat work?
The Dumbbell Squat primarily targets the glutes, with the quadriceps and hamstrings, calves assisting.
What equipment do I need for the Dumbbell Squat?
The Dumbbell Squat is done with a dumbbell.
What's a good alternative to the Dumbbell 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.