PlanWorkouts

Exercise 2803 · REF r5DgrW9

Dumbbell Supported Squat exercise animation

Dumbbell Supported Squat

Category
Upper Legs
Equipment
Dumbbell
Target
Quads

Holding onto a rack or frame for balance while squatting takes the stability demand out of the movement entirely, which lets beginners or anyone rebuilding confidence after injury focus purely on depth and knee tracking. It's a regression, not a replacement, for an unsupported squat — the legs still have to do the same amount of work.

How to Do the Dumbbell Supported 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, slowly lower your body down by bending your knees and pushing your hips back.
  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 Supported Squat primarily targets the Quads, with Glutes 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 Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

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

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads

FAQ

What muscles does the Dumbbell Supported Squat work?
The Dumbbell Supported Squat primarily targets the quads, with the glutes and hamstrings, calves assisting.
What equipment do I need for the Dumbbell Supported Squat?
The Dumbbell Supported Squat is done with a dumbbell.
What's a good alternative to the Dumbbell Supported Squat?
If you don't have access to a dumbbell, the All Fours Squad Stretch targets the same quads using body weight instead.