Dumbbell Squat
Dumbbells held at sides with arms hanging straight
- Level
- Beginner
- Equipment
- Dumbbell
- Movement
- Squat · Standing
- Tracks
- Weight & Reps
Works
Glutes Quadriceps Adductors Calves Hamstrings
How to do it
- Hold a dumbbell in each hand with arms hanging straight at your sides.
- Stand with feet slightly wider than shoulder-width and toes pointed slightly outward.
- Brace your core and keep your chest up throughout the movement.
- Bend your knees and hips to lower your body as if sitting in a chair.
- Descend until your thighs are parallel to the floor or as depth allows.
- Drive through your heels to return to the starting standing position.
Common mistakes
- Letting the knees cave inward during the squat.
- Lifting the heels off the ground while descending.
- Rounding the lower back under the load.
- Leaning too far forward instead of sitting back.
Safety
Ensure the dumbbells do not swing into the knees during deep flexion.
Tips
- Keep your weight centered over your mid-foot to maintain balance.
- Push your knees outward in line with your toes during the descent.
- Maintain a neutral spine by looking forward rather than down.
Details
- Base movement
- Squat
- Load position
- At the sides
- Legs
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Stance
- Wide
