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Dumbbell Squat 7s · no sound

Dumbbell Squat

A two-leg squat with a dumbbell hanging in each hand, loading the quads without a bar on the back.

Primary muscle
Quads
Equipment
Dumbbell
Difficulty
Intermediate
Movement
Squat
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How to do it

  1. Stand with your feet about hip-width apart holding a dumbbell in each hand at your sides.
  2. Brace your abs, lift the chest, and keep the weights hanging still.
  3. Push the hips back and bend the knees to lower into a squat.
  4. Descend until the thighs are about parallel to the floor, knees tracking over the toes.
  5. Drive through the heels to stand tall without shrugging the dumbbells.
  6. Reset your stance at the top and repeat.

Common mistakes

  • Rounding the upper back as the dumbbells pull the shoulders forward.
  • Letting the knees cave inward on the way down.
  • Dropping too fast and bouncing out of the bottom.
  • Failing to brace the core so the torso collapses.

Muscles worked

Primary
Quads
Secondary
AbsCalvesGlutesHamstrings

Same movement, other equipment

Barbell Banded Back Squat Intermediate Barbell Banded Back Squat Quads Barbell Barbell Hack Squat Intermediate Barbell Hack Squat Quads Barbell Barbell Squat Intermediate Barbell Squat Quads Barbell Front Squat Intermediate Front Squat Quads Barbell

Similar exercises

Dumbbell Bulgarian Split Squat Intermediate Dumbbell Bulgarian Split Squat Glutes Dumbbell Dumbbell Cossack Squat Intermediate Dumbbell Cossack Squat Adductors Dumbbell Dumbbell Front Squat Beginner Dumbbell Front Squat Glutes Dumbbell Dumbbell Front Squat (Tempo) Intermediate Dumbbell Front Squat (Tempo) Glutes Dumbbell Dumbbell Goblet Squat Beginner Dumbbell Goblet Squat Glutes Dumbbell

Good to know

What muscles does the Dumbbell Squat work?
Mainly the quads. It also works the abs, calves, glutes and hamstrings.
What equipment do you need for the Dumbbell Squat?
It uses dumbbells. Without it, the Barbell Banded Back Squat and the Barbell Hack Squat train the same muscles the same way.
Is the Dumbbell Squat good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Squat.

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