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Home » Exercise Guides

Dumbbell Squat: Targeting Quads, Hamstrings, Glutes & More!

How to do the dumbbell squat

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:18 AM EDT

Ask Question?

The dumbbell squat is a compound exercise which builds muscle and strength in the leg muscles. But the core is also involved as a stabilizer muscle to support the movement. Now, dumbbells are a great alternative to barbells since you have a freer range of movement and you also build more stabilizer muscles.

But, another benefit of doing the dumbbells squat is that you improve unilateral strength and muscular imbalances. So, when the barbell squat isn’t working for you, try out the dumbbell squat and you may find you have more joint mobility and range of motion.

Dumbbell Squat Details
Basic Information
Body Part
Legs
Primary Muscles
Calves, Erector Spinae, Glutes, Hamstrings, Quadriceps
Secondary Muscles
Adductors, Gastrocnemius, Hip Flexors, Obliques, Rectus Abdominis, Soleus, Tibialis anterior
Equipment
Dumbbells, Workout Mat
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Squat
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Compound
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Light (e.g., light dumbbells, medicine balls)
Recommended Rep Ranges
GoalRep Range
Strength4-6
Hypertrophy8-12
Endurance15-20
Power1-6
Muscular endurance15-20
Stability core8-12
Flexibility mobility8-12
Similar Exercises
  • Toes to Bar: Mastering the Ultimate Core & Hip Flexor Workout
  • Bear Plank: Strengthen Your Core and Sculpt Your Body
  • One-Leg Front Plank: Strengthen Your Core and Stabilize
  • Penguin Taps: Tone Your Abs and Strengthen Your Core

Exercise Instructions

  1. Hold two dumbbells down by your sides with a hip-width stance.
  2. Then, squat down to parallel and keep your back straight with your chest up. Inhale during this portion of the exercise.
  3. Now, squat back up by pushing through your heels. Exhale during this portion of the exercise.
  4. Repeat for the desired number of reps.

Variations & Tips:

  • You can either hold the dumbbells down by your sides or up by your shoulders. It depends on your preference for comfort.
  • The dumbbell squat allows you to move more freely and this develops stabilizer muscles.
  • Using dumbbells may help for people with limited joint mobility.
  • The dumbbell squat works all leg muscles and your core as a stabilizer during the exercise.

Watch: How to do the dumbbell squat

Interested in measuring your progress? Check out our strength standards for Squat, Dumbbell Squat.


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Exercise Guides Legs and Glutes
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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