Dumbbell squat

The squat with a dumbbell hanging in each hand at the sides: loading the squat raises the work of the thigh and hip muscles above the bodyweight squat.

Squat family

Dumbbell squat

Harder option

The squat with a dumbbell hanging in each hand at the sides: loading the squat raises the work of the thigh and hip muscles above the bodyweight squat.

DemandMedium

Equipment requiredA dumbbell

Muscle focusQuads · Glutes · Hamstrings · Calves · Back

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Stand with the feet about shoulder-width apart, a dumbbell in each hand at the sides.
Sit down between the heels, the chest up and the dumbbells hanging straight, as deep as you control.
Drive up through the whole foot to standing.

Form cues

Keep the knees in line with the toes.
Let the arms hang; the legs do the lifting.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Wu 2020 · Loading devices and muscle activation in the squat and lunge (loaded squats above unloaded; J Sport Rehabil) ↗
Clark 2012 · Muscle activation in the loaded barbell squat: a brief review (JSCR) ↗
Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Quads, Glutes. Also: Hamstrings, Calves, Back.

Equipment

A dumbbell

Level

Intermediate. See the easier and harder options above.

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3D demoBack squat with chainsAdvanced · A barbell + Other / check instructions

Barbell box squat demonstrated on the 3D figure

3D demoBarbell box squatIntermediate · A barbell

Barbell Bulgarian split squat demonstrated on the 3D figure

3D demoBarbell Bulgarian split squatAdvanced · A barbell + A bench or box

Barbell hack squat demonstrated on the 3D figure

3D demoBarbell hack squatIntermediate · A barbell

Barbell side split squat demonstrated on the 3D figure

3D demoBarbell side split squatIntermediate · A barbell

Double kettlebell front squat demonstrated on the 3D figure

3D demoDouble kettlebell front squatIntermediate · A kettlebell

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Questions people ask

What muscles does the Dumbbell squat work?

Mainly the quads and glutes, with help from the hamstrings, calves and back.

What equipment do I need for the Dumbbell squat?

A dumbbell.

Is the Dumbbell squat good for beginners?

It is graded intermediate. If it is too hard right now, start with the Bodyweight squat.

What is an easier alternative to the Dumbbell squat?

Try the Bodyweight squat. Both are written steps in the same progression.

How do I make the Dumbbell squat harder?

Progress to the Back squat with bands, or add load, range or slower lowering once your form is solid.