Dumbbell Squat
A squat holding a dumbbell in each hand at your sides. A simple loaded squat for building quad and glute strength without a rack.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Hamstrings
- Traps (Trapezius)
- Forearm Flexors
- Sets
- 3–4
- Reps
- 10–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet shoulder-width apart holding a dumbbell in each hand at your sides, palms facing in.
Brace your core and keep your chest up and arms long.
Bend your hips and knees to squat down, letting the dumbbells hang beside your legs.
Descend until your thighs are about parallel or as deep as you can keep a neutral spine.
Drive through your feet to stand.
Breathing: Inhale as you lower, exhale as you stand.
Coaching tips
Arms long and relaxed
Chest up
Knees track over toes
Common mistakes
Leaning forward as the dumbbells pull down
Knees caving
Shrugging the dumbbells up
Safety notes
Use lifting straps or lighter dumbbells if grip fails before your legs.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.