Quads exercise
Dumbbell Squat
Squat holding a dumbbell in each hand at your sides.
- Primary muscleQuads
- Also worksGlutes
- EquipmentDumbbells
- TypeCompound
- MovementSquat
- LevelIntermediate
- Quads
- Glutes
- Dumbbells
How to do the Dumbbell Squat
4 steps, in the order you do them.
- Stand with your feet shoulder-width apart and a dumbbell in each hand at your sides.
- Lower by bending your hips and knees at the same time, keeping your chest up.
- Go down until your thighs are parallel to the floor or lower.
- Come up, pushing through your whole foot.
Muscles worked
Common Dumbbell Squat mistakes
What goes wrong most often when you do the Dumbbell Squat, and how to fix it.
The dumbbells hit your thighs and cut your descent short.
Let the dumbbells hang at your sides, palms facing in, outside your legs.
Your shoulders round forward from the weight in your hands.
Pull your shoulders back and down before you lower and keep your chest up all set.
Your hips go too far back and your torso tips forward like a deadlift.
Lower your hips between your heels with your torso upright. The dumbbells travel straight down.
Alternatives to the Dumbbell Squat
They work the quads with other equipment, including options for training at home.
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
More quads exercises
Dumbbell Sumo SquatQuads · Dumbbells
Cable SquatQuads · Cable machine
Goblet SquatQuads · Kettlebell
Box SquatQuads · Barbell, rack, and other
Frequently asked questions
What muscles does the Dumbbell Squat work?
The Dumbbell Squat works mainly the quads. It also works the glutes.