How to do a Dumbbell Squat

Authored by Fitbod

About Dumbbell Squat

Sets Logged
2,989,308
Popularity Rank
50th
Difficulty
Beginner
Quads Strength
92 mSCORE 20th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Dumbbell Squat is a variation of the more standard Squat. Like other variations, this is a compound exercise that primarily targets the quadriceps. The advantage of using dumbbells rather than a barbell is that you have more freedom in your range of motion which can make this a more accessible variation for anyone with mobility limitations. With that freedom comes a bit more instability with this exercise though, which can help you further improve your squat for, and build the strength needed for heavier, or more complex variations.

  1. Begin by placing your feet just outside shoulder-width apart slightly angled out.
  2. Grab ahold a pair of dumbbells and clean them up to shoulder height, palms facing in, and elbows facing forward.
  3. Keep your weight evenly distributed through your feet throughout the exercise.
  4. Begin to descend by reaching your hips slightly back.
  5. Your knees should track outward over your second toe and slightly forward as you descend while keeping your core braced and spine neutral.
  6. Descend to a deep enough depth that allows your spine to remain neutral before extending back to the starting position.

Common Mistakes

  • Weak Hip Hinge

    The hip hinge is a crucial part of the squat. Make sure you’re dropping your hips back first, and then bending your knees to drop into your squat. The same is true on the way up. Make sure you’re driving your hips forward, not just extending your legs.

  • Knees Caving In

    Always make sure that your knees are tracking over your toes. Allowing your knees to cave inward places a ton of stress on them, and increases your risk of injury. If you're struggling with your knees caving in, focus on keeping your weight evenly distributed throughout your foot.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    17.5
    lbs
    22.5
    lbs

Enter your stats to calculate your Reps & Weight