Dumbbell Squat
Lower Body Intermediate Dumbbell

Dumbbell Squat

The dumbbell squat is a beginner-friendly squat variation that requires minimal equipment. Hold dumbbells at your sides or in a goblet position.

Muscles Worked

Back Core Quads Glutes

How to Perform Dumbbell Squat

  1. 1
    Stand with feet shoulder-width apart, holding dumbbells at your sides or at chest level.
  2. 2
    Keep your chest up and core braced.
  3. 3
    Push your hips back and bend your knees to lower into a squat.
  4. 4
    Keep your weight in your heels and mid-foot—don't let your knees cave in.
  5. 5
    Lower until your thighs are at least parallel to the ground.
  6. 6
    Drive through your feet to stand back up, squeezing your glutes at the top.

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