TETSUDumbbell Bench Squat
The Dumbbell Bench Squat is a dumbbell exercise for the upper legs that primarily targets the glutes, with the quadriceps, hamstrings and calves assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Bench Squat
- Place a dumbbell on the ground in front of a bench.
- Stand facing away from the bench with your feet shoulder-width apart.
- Bend at the knees and hips to lower yourself down towards the bench, keeping your chest up and back straight.
- Once your glutes touch the bench, push through your heels to stand back up to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Bench Squat work?
The Dumbbell Bench Squat primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Dumbbell Bench Squat?
You need a dumbbell to perform the Dumbbell Bench Squat.
How many sets and reps of the Dumbbell Bench Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Bench Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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