Legs · Dumbbells
Dumbbell Squat
The dumbbell squat is a compound lower-body exercise that develops the quadriceps, glutes, and hamstrings while engaging core stabilizers. It suits lifters of all fitness levels and typically serves as a primary or secondary movement in leg workouts.
How to do it
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Keep your back straight, chest up, and shoulders back.
- Inhale and brace your core. Exhale as you lower your body by bending your knees and hips, as if sitting back in a chair.
- Continue lowering until your thighs are parallel to the floor.
- Ensure your knees are aligned with your feet and do not extend past your toes.
- Drive through your heels to return to the starting position.
Common mistakes
- Allowing the knees to cave inward during the ascent places excessive stress on the knee joints.
- Rounding the lower back under load significantly increases shearing forces on the spine.
- Lifting the heels off the floor shifts the center of gravity forward and overloads the patellar tendons.
Tips
- Keep the weights hanging naturally at your sides without letting them swing forward or backward.
- Track your knees directly in line with your toes throughout the entire range of motion.
- Brace your core before each descent to ensure your torso remains upright and stable.
Sets and reps
For building muscle, aim for 3 to 4 sets of 8 to 12 repetitions with 90 to 120 seconds of rest between sets. For muscular endurance, perform 3 sets of 15 to 20 reps with rest periods limited to 45–60 seconds.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is the dumbbell squat easier on the lower back than a barbell squat?
Holding weights at your sides keeps the center of mass lower and eliminates direct spinal loading from a barbell. If you experience persistent back discomfort, stop the movement and consult a doctor.
How low should you squat with dumbbells?
Lower yourself until your thighs are parallel to the floor, as long as your heels stay grounded and your back remains flat.
