Dumbbell Squat (Legs)

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.

In This Exercise:

• Target Muscle Groups: Quadriceps, Gluteus Maximus, Hamstrings
• Type: Strength
• Mechanics: Compound
• Equipment: Dumbbells
• Difficulty: Beginner

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