Dumbbell Squat
A beginner compound strength exercise that works the quads, using dumbbells.
Starting position
End position
How to Do Dumbbell Squat
- Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
- Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section.
- Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until your thighs are parallel to the floor. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- Begin to raise your torso as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Dumbbell Squat
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Plie Dumbbell Squat
A beginner compound strength exercise that works the quads, using dumbbells.
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2
Barbell Squat
A beginner compound strength exercise that works the quads, using a barbell.
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3
Dumbbell Squat To A Bench
An intermediate compound strength exercise that works the quads, using dumbbells.
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4
Smith Machine Squat
A beginner compound strength exercise that works the quads, using a machine.
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5
Barbell Side Split Squat
A beginner compound strength exercise that works the quads, using a barbell.
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6
Chair Squat
A beginner compound strength exercise that works the quads, using a machine.
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7
Goblet Squat
A beginner compound strength exercise that works the quads, using a kettlebell.
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8
Hack Squat
A beginner compound strength exercise that works the quads, using a machine.
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9
Smith Single-Leg Split Squat
A beginner compound strength exercise that works the quads, using a machine.
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10
Single-Leg High Box Squat
A beginner compound strength exercise that works the quads.
Frequently Asked Questions
What muscles do dumbbell squat work?
Dumbbell Squat primarily works the quads. The calves, glutes, hamstrings and lower back assist as secondary muscles.
What equipment do I need for dumbbell squat?
Dumbbell Squat uses dumbbells.
Dumbbell Squat: is it suitable for beginners?
Yes. Dumbbell Squat is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of dumbbell squat?
Plie Dumbbell Squat, Barbell Squat, Dumbbell Squat To A Bench train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my dumbbell squat reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; dumbbell squat can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Dumbbell Squat with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.