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Dumbbell Squat
Dumbbell squat that targets quads, glutes and hamstrings to build lower-body strength and power; commonly scaled with lighter weights or goblet hold for beginners.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Adductors, Lower Back, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus, Semimembranosus
Calves
4/10Gastrocnemius, Soleus
Adductors
4/10Adductor Longus, Adductor Magnus
Lower Back
4/10Erector Spinae
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart, toes slightly out. Hold dumbbells at sides with palms facing legs, chest up and core braced.
- Push hips back to initiate descent.
- Bend knees while keeping chest up.
- Lower until thighs are parallel to floor.
- Drive through heels to stand up.
- Squeeze glutes at top.
- Repeat for reps.
Coaching Tips
Form Cues
- Chest up
- Knees track toes
- Heels down
- Core tight
- Drive through midfoot
Breathing
Inhale as you lower; exhale as you drive up. Brace core throughout.
Tempo
3-1-1
Range of Motion
Descend until thighs parallel to ground; ascend to full hip and knee extension without locking knees.
Safety
Safety Notes
- Avoid if acute knee pain
- Use lighter weights if mobility limited
- Keep neutral spine to prevent back strain
- Warm up joints before heavy sets
Spotting
Spotter not typically needed; use safeties or rack if progressing to heavy loads.
Common Mistakes
- Knees caving inward
- Rounding back
- Partial depth
- Rising on toes
When to Avoid
- Acute knee injuries
- Lower back pain
- Hip impingement
Flexibility Needed
- Ankle dorsiflexion for depth
- Hip flexion mobility
Build Up First
- Master bodyweight squat form
- Basic hip hinge competency
Also known as
DB Squat, Dumbbell Goblet Squat
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