Dumbbell Squat

How to do it

1. Stand with feet shoulder-width, a dumbbell in each hand at the sides.
2. Brace the core and keep the chest up.
3. Squat down by hinging at the hips and bending the knees.
4. Descend until the thighs are parallel or below.
5. Drive through the heels to stand back up.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Barbell Squat, it loads Forearms 25 points higher, Quads 15 points lower, Lower back / erectors 15 points lower. It needs Dumbbells where the other uses Barbell. Compared with the Bulgarian Split Squat, it loads Abductors (outer hip) 40 points lower, Glutes 25 points lower, Forearms 25 points higher. It needs Dumbbells where the other uses Dumbbells + Bench.

Other ways to train this

• Barbell Squat BarbellIntermediate
• Leg Press Machines
• Hack Squat Machines
• Dumbbell Front Squat DumbbellsIntermediate
• Front Squat BarbellProfessional
• Smith Machine Squat Smith machine
• Bodyweight Squat Bodyweight
• Jump Squat BodyweightIntermediate
• Kettlebell Front Squat Kettlebells
• Band Squat Resistance bands
• Single-Leg Press Machines
• Smith Machine Front Squat Smith machine
• Pistol Squat BodyweightProfessional
• TRX Squat Suspension trainer
• TRX Pistol Squat Suspension trainerIntermediate
• Kettlebell Squat Kettlebells
• Horizontal Leg Press Machines
• Overhead Squat BarbellIntermediate

Other exercises for the Quads

• Bulgarian Split Squat 90% DumbbellsBenchIntermediate
• Step-Ups 85% DumbbellsBenchIntermediate
• Sumo Goblet Squat 75% Dumbbells
• Dumbbell Lunges 70% DumbbellsIntermediate

Exercise illustrations and data by RepDB (repdb.co), used under licence.