10 Best Dumbbell Squat To A Bench Alternatives for Limited Equipment

The Dumbbell Squat To A Bench is done standing with dumbbells. Ranked closest by our scoring: the Standing Long Jump.

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

Original Exercise: Dumbbell Squat To A Bench

Dumbbell Squat To A Bench
Primary muscle
Quadriceps
Equipment
Dumbbell
Difficulty
Beginner
Type
Compound

Secondary muscles: Calves, Glutes, Hamstrings, Lower Back

How to perform Dumbbell Squat To A Bench
  1. Stand up straight with a flat bench behind you while holding a dumbbell on each hand (palms facing the side of your legs).
  2. Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section.
  3. Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until you slightly touch the bench behind you. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
  4. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
  5. Repeat for the recommended amount of repetitions.
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Ranked Dumbbell Squat To A Bench Alternatives

10 substitutes, ranked by how closely each one matches the Dumbbell Squat To A Bench 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.

  1. Best match
    Standing Long Jump

    1. Standing Long Jump

    78% match
    • Quadriceps
    • Bodyweight
    • Advanced
    • Compound

    Use this when you have nothing to train with, because it works the quadriceps with bodyweight alone.

    How to perform this exercise
    1. This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.
    2. Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
    3. Attempt to land with your feet out in front you, reaching as far as possible with your legs.
    4. Measure the distance from your landing point to the starting point and track results.

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

    Why this matches
    • Primary muscle: quadriceps, the same as the Dumbbell Squat To A Bench
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Squat To A Bench
    • Balance: harder to stay steady on than the Dumbbell Squat To A Bench
  2. Potty SquatPlay demonstration

    2. Potty Squat

    73% match
    • Abs
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the abs rather than the quadriceps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
    2. Lower your body down by bending your knees and pushing your hips back as if you were sitting on a chair.
    3. Keep your chest up and your back straight throughout the movement.
    4. Lower yourself until your thighs are parallel to the ground or as low as you can comfortably go.
    5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: two-legged squat, the same as the Dumbbell Squat To A Bench
    • Primary muscle: abs, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Squat To A Bench
  3. Potty Squat With SupportPlay demonstration

    3. Potty Squat With Support

    72% match
    • Glutes
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the glutes rather than the quadriceps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
    2. Hold onto a stable support, such as a chair or wall, for balance.
    3. Lower your body down into a squat position by bending your knees and pushing your hips back.
    4. Keep your chest up and your back straight throughout the movement.
    5. Pause for a moment at the bottom, then push through your heels to return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: two-legged squat, the same as the Dumbbell Squat To A Bench
    • Primary muscle: glutes, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Squat To A Bench
    • Balance: easier to stay steady on than the Dumbbell Squat To A Bench
  4. Semi Squat JumpPlay demonstration

    4. Semi Squat Jump

    70% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the quads rather than the quadriceps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Bend your knees and lower your body into a squat position.
    3. Jump explosively, extending your hips and knees while swinging your arms for momentum.
    4. Land softly on the balls of your feet and immediately go into the next repetition.
    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 To A Bench
    • Primary muscle: quads, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Squat To A Bench
  5. Squat To Overhead ReachPlay demonstration

    5. Squat To Overhead Reach

    70% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Lower your body down into a squat position by bending your knees and pushing your hips back.
    3. As you come up from the squat, extend your arms overhead, reaching towards the ceiling.
    4. Return to the starting position by lowering your arms and bending your knees to squat down again.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: quads, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Squat To A Bench
  6. Bodyweight Squatting RowPlay demonstration

    6. Bodyweight Squatting Row

    70% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound

    A looser match: it works the lats rather than the quadriceps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart, holding onto a sturdy object or suspension trainer with your arms extended.
    2. Lower your body into a squat position, keeping your back straight and your knees behind your toes.
    3. From the squat position, pull your body up towards the object or suspension trainer, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Squat To A Bench
  7. Jump SquatPlay demonstration

    7. Jump Squat

    69% match
    • Glutes
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. Jump explosively off the ground, extending your hips, knees, and ankles.
    4. While in mid-air, quickly bring your arms forward for balance.
    5. Land softly on the balls of your feet and immediately go into the next repetition.
    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 To A Bench
    • Primary muscle: glutes, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Squat To A Bench
    • Balance: harder to stay steady on than the Dumbbell Squat To A Bench
  8. Freehand Jump Squat

    8. Freehand Jump Squat

    69% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Cross your arms over your chest.
    2. With your head up and your back straight, position your feet at shoulder width.
    3. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
    4. Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
    5. When you touch the floor again, immediately squat down and jump again.
    6. Repeat for the recommended amount 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 To A Bench
    • Primary muscle: quads, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Squat To A Bench
    • Balance: easier to stay steady on than the Dumbbell Squat To A Bench
  9. Squat To Overhead Reach With TwistPlay demonstration

    9. Squat To Overhead Reach With Twist

    69% match
    • Quads
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and toes slightly turned out.
    2. Lower your body into a squat position by bending your knees and pushing your hips back.
    3. As you come up from the squat, raise your arms overhead and twist your torso to one side.
    4. Return to the starting position and repeat the squat, this time twisting your torso to the opposite side.
    5. Continue alternating sides with each squat repetition.

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

    Why this matches
    • Primary muscle: quads, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Squat To A Bench
    • Balance: harder to stay steady on than the Dumbbell Squat To A Bench
  10. Bodyweight Squat

    10. Bodyweight Squat

    68% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
    2. Begin the movement by flexing your knees and hips, sitting back with your hips.
    3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Movement: two-legged squat, the same as the Dumbbell Squat To A Bench
    • Primary muscle: quads, not quadriceps
    • Equipment: bodyweight only, not free weights
    • Body position: standing, the same as the Dumbbell Squat To A Bench
    • Balance: easier to stay steady on than the Dumbbell Squat To A Bench

Dumbbell Squat To A Bench FAQ

What muscles does Dumbbell Squat To A Bench work?

The primary target is the quadriceps (vastus group) through knee extension. It also engages the gluteus maximus for hip stability, hamstrings eccentrically, and the core for upright posture; cue: sit lightly to the bench then drive through the midfoot to load the quads on the ascent.

What is the best bodyweight alternative to Dumbbell Squat To A Bench?

A bodyweight Bulgarian split squat is an excellent substitute because it isolates one leg and recreates knee-dominant loading without equipment. Cue: keep your torso vertical, lower until the front thigh is about parallel, and drive through the front heel to maximize quad activation and core stabilization.

Can I build muscle without doing Dumbbell Squat To A Bench?

Yes. Muscle growth requires progressive overload and sufficient quad tension, which you can get from front squats, step-ups, or split squat variations. Emphasize controlled eccentrics and full knee extension, slow the descent and drive through the midfoot to recruit more quad fibers.

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