TETSUDumbbell Squat
The Dumbbell 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.
glutesupper legs
quadricepshamstringscalves
dumbbell
How to do the Dumbbell Squat
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- 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.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Squat work?
The Dumbbell Squat primarily targets the glutes. The quadriceps, hamstrings and calves work as supporting muscles.
What equipment do I need for the Dumbbell Squat?
You need a dumbbell to perform the Dumbbell Squat.
How many sets and reps of the Dumbbell Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell 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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