10 Best Dumbbell Squat Alternatives for Home & Rehab

The Dumbbell Squat is done standing with dumbbells. Ranked closest by our scoring: the Dumbbell Bench Squat, the Barbell Narrow Stance Squat and the Barbell Full Squat. A harder version, the Dumbbell Plyo Squat, is listed below as a progression rather than a swap.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Dumbbell Squat

Dumbbell SquatPlay demonstration
Primary muscle
Glutes
Equipment
Dumbbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Quadriceps, Hamstrings, Calves

How to perform Dumbbell Squat
  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.
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Ranked Dumbbell Squat Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Squat on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for 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.

  1. Best match
    Dumbbell Bench SquatPlay demonstration

    1. Dumbbell Bench Squat

    99% match
    • Glutes
    • Dumbbell
    • Beginner
    • Compound

    Pick this when you want an easier version that still works the glutes.

    How to perform this exercise
    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.

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

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

    2. Barbell Narrow Stance Squat

    95% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound

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

    How to perform this exercise
    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 Squat
    • Primary muscle: glutes, the same as the Dumbbell Squat
    • Equipment: free weights, the same as the Dumbbell Squat
    • Body position: standing, the same as the Dumbbell Squat
  3. Barbell Full SquatPlay demonstration

    3. Barbell Full Squat

    95% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes slightly turned out.
    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 begin to lower your body down.
    4. Bend at the knees and hips, pushing your hips back and down as if sitting into a chair.
    5. Lower yourself until your thighs are parallel to the ground or slightly below.
    6. Keep your knees in line with your toes and your weight in your heels.
    7. Drive through your heels to stand back up, extending your hips and knees.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

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

    4. Barbell Hack Squat

    95% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart and your toes slightly turned out.
    2. Hold the barbell behind your legs, resting it on your upper thighs.
    3. Lower your body by bending at the knees and hips, keeping your back straight and your chest up.
    4. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
    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 to 5 sets of 5 to 8 reps.

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

    Progression

    5. Dumbbell Plyo Squat

    93% match
    • Glutes
    • Dumbbell
    • Advanced
    • Compound

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. As you reach the bottom of the squat, explode upward, jumping off the ground.
    4. While in the air, quickly switch the position of your feet, landing with your opposite foot forward.
    5. Immediately lower your body back into a squat position and repeat the jump, switching your feet again.
    6. Continue alternating the position of your feet with each jump for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Dumbbell Squat
    • Primary muscle: glutes, the same as the Dumbbell Squat
    • Equipment: free weights, the same as the Dumbbell Squat
    • Body position: standing, the same as the Dumbbell Squat
    • Balance: harder to stay steady on than the Dumbbell Squat
  6. Barbell Jefferson SquatPlay demonstration

    6. Barbell Jefferson Squat

    93% match
    • Glutes
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Hold the barbell with an overhand grip, resting it on the front of your body, just below your waist.
    3. Step your left foot forward and your right foot back, keeping your feet shoulder-width apart.
    4. Bend your knees and lower your body down into a squat position, keeping your back straight and chest up.
    5. Push through your heels to stand back up to the starting position.
    6. Repeat the movement, alternating your forward and back foot with each repetition.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Dumbbell Squat
    • Primary muscle: glutes, the same as the Dumbbell Squat
    • Equipment: free weights, the same as the Dumbbell Squat
    • Body position: standing, the same as the Dumbbell Squat
    • Balance: harder to stay steady on than the Dumbbell Squat
  7. Barbell Speed SquatPlay demonstration

    7. Barbell Speed Squat

    91% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes slightly turned out.
    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 lower your hips back and down, as if sitting into a chair.
    4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Drive through your heels to stand back up, squeezing your glutes at the top.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

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

    8. Weighted Squat

    90% match
    • Glutes
    • Weighted
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
    2. Hold a weight in front of your chest or on your shoulders.
    3. Engage your core and keep your chest up as you lower your hips down and back, as if sitting into a chair.
    4. Lower until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Push through your heels to stand back up, squeezing your glutes at the top.
    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 Squat
    • Primary muscle: glutes, the same as the Dumbbell Squat
    • Equipment: free weights, the same as the Dumbbell Squat
    • Body position: standing, the same as the Dumbbell Squat
  9. Barbell High Bar SquatPlay demonstration

    9. Barbell High Bar Squat

    90% match
    • Glutes
    • Barbell
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes slightly turned out.
    2. Place the barbell on your upper back, resting it on your traps.
    3. Engage your core and keep your chest up as you begin to squat down, pushing your hips back and bending your knees.
    4. Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.
    5. Drive through your heels to stand back up, extending your hips and knees.
    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 Squat
    • Primary muscle: glutes, the same as the Dumbbell Squat
    • Equipment: free weights, the same as the Dumbbell Squat
    • Body position: standing, the same as the Dumbbell Squat
  10. Barbell Jump SquatPlay demonstration

    10. Barbell Jump Squat

    89% match
    • Glutes
    • Barbell
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart, holding a barbell across your upper back.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. Once you reach the bottom of the squat, explode upwards by jumping off the ground.
    4. As you jump, extend your hips, knees, and ankles, pushing through your toes.
    5. Land softly back into the squat position and immediately repeat the movement for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: two-legged squat, the same as the Dumbbell Squat
    • Primary muscle: glutes, the same as the Dumbbell Squat
    • Equipment: free weights, the same as the Dumbbell Squat
    • Body position: standing, the same as the Dumbbell Squat
    • Balance: harder to stay steady on than the Dumbbell Squat

Why You Might Need a Dumbbell Squat Alternative

You might substitute the Dumbbell Squat because of knee or low-back pain, limited equipment, or a need for unilateral strength work. Joint pain often requires reducing bilateral compressive and shear forces; switching to split-stance moves or deadlift variations lowers spinal flexion while maintaining hip-extension torque for the glutes. Limited dumbbell load calls for higher-leverage exercises like step-ups or trap-bar lifts that increase hip moment without heavier handheld weight. For technique, push through the posterior heel and fully extend the hip to maximize glute recruitment while protecting vulnerable joints.

Dumbbell Squat FAQ

What muscles does Dumbbell Squat work?

The Dumbbell Squat primarily targets the glutes and quadriceps, with secondary activation of the hamstrings and spinal erectors. To maximize glute recruitment, sit back slightly and drive through the heels so the hip extensors produce the concentric force.

What is the best bodyweight alternative to Dumbbell Squat?

The Bulgarian split squat is the top bodyweight alternative because it loads the glute and quad unilaterally and increases hip-extension demand. Use a bench for the rear foot, keep the torso upright, and drive the front heel into the floor to emphasize glute activation.

Work Up or Down From This Exercise

Harder progressions

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology