TETSUDumbbell Supported Squat
The Dumbbell Supported Squat is a dumbbell exercise for the upper legs that primarily targets the quads, with the glutes, hamstrings and calves assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Supported Squat
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Keeping your chest up and core engaged, slowly lower your body down by bending your knees and pushing your hips back.
- 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 Supported Squat work?
The Dumbbell Supported Squat primarily targets the quads. The glutes, hamstrings and calves work as supporting muscles.
What equipment do I need for the Dumbbell Supported Squat?
You need a dumbbell to perform the Dumbbell Supported Squat.
How many sets and reps of the Dumbbell Supported Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Supported 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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