10 Best Dumbbell Bench Squat Alternatives for Glute Strength

The Dumbbell Bench Squat is done standing with dumbbells. Ranked closest by our scoring: the Barbell Narrow Stance Squat, the Barbell Full Squat and the Barbell Hack Squat. Two harder versions, the Dumbbell Squat and the Dumbbell Plyo Squat, are listed below as progressions rather than swaps.

Dumbbell Bench SquatWatch the Dumbbell Bench Squat

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Dumbbell Bench Squat

The steps for the Dumbbell Bench Squat itself, so you can judge how close each substitute below really is.

Glutes, with quadriceps, hamstrings, calves · Dumbbell · Beginner · Compound

  1. Place a dumbbell on the ground in front of a bench.
  2. Stand facing away from the bench with your feet shoulder-width apart.
  3. Bend at the knees and hips to lower yourself down towards the bench, keeping your chest up and back straight.
  4. Once your glutes touch the bench, push through your heels to stand back up to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Dumbbell Bench Squat Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Bench Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Narrow Stance SquatPlay demonstration

    1. Barbell Narrow Stance Squat

    95% match

    Glutes · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the glutes.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and toes pointing slightly outward.
    2. Hold the barbell across your upper back, resting it on your traps or rear delts.
    3. Engage your core and keep your chest up as you slowly lower your body by bending your knees and pushing your hips back.
    4. Continue lowering until your thighs are parallel to the ground or slightly below.
    5. Pause for a moment, then push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Dumbbell Bench Squat
    • Primary muscle: glutes, the same as the Dumbbell Bench Squat
    • Equipment: free weights, the same as the Dumbbell Bench Squat
    • Body position: standing, the same as the Dumbbell Bench Squat
  2. Dumbbell SquatPlay demonstration

    Progression

    2. Dumbbell Squat

    99% match

    Glutes · Intermediate · Compound

    Pick this when you want a harder version that still works the glutes.

    • Dumbbell
    How to perform it
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
    2. Keeping your chest up and core engaged, lower your body down by bending at the knees and hips, as if sitting back into a chair.
    3. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
    4. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Dumbbell Bench Squat
    • Primary muscle: glutes, the same as the Dumbbell Bench Squat
    • Equipment: free weights, the same as the Dumbbell Bench Squat
    • Body position: standing, the same as the Dumbbell Bench Squat

Why You Might Need a Dumbbell Bench Squat Alternative

You might substitute the Dumbbell Bench Squat for several practical reasons: no bench available, knee or lower-back pain with the sit-and-stand pattern, limited load progression with dumbbells, or a need to correct unilateral imbalances. Some alternatives shift the load from knee-dominant to hip-dominant mechanics to increase glute activation (for example, hip thrusts or RDLs). Other swaps improve single-leg stability and motor control (Bulgarian split squat or step-ups). Technique cue: if pain is present, sit back onto your heels with a tall chest and soft knee; that decreases shear at the patellofemoral joint while preserving glute drive.

Dumbbell Bench Squat FAQ

What muscles does Dumbbell Bench Squat work?

The Dumbbell Bench Squat is a compound lift that targets the glutes, quadriceps, and hamstrings, with secondary work from adductors and core stabilizers. Cue: drive through the heels and extend the hips to stand, which emphasizes glute activation through hip extension.

What is the best bodyweight alternative to Dumbbell Bench Squat?

A Bulgarian split squat is an excellent bodyweight alternative because it loads the glutes unilaterally and challenges hip extension and knee control. Cue: keep your torso tall, push through the front heel, and allow the back knee to drop vertically to maximize glute engagement.

Find Alternatives for Any Exercise

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