Legs
The main muscle group listed for this exercise.
Exercise guide
Dumbbell Squat
Dumbbell Squat is a beginner-friendly leg exercise performed with dumbbells. It also involves the glutes and back.
Dumbbell
The equipment listed for this variation.
Beginner
The recorded setup and movement complexity.
Legs
Dumbbell Squat also involves glutes, back.
Strength
Movement pattern: squat. This is a compound exercise.
Beginner
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Dumbbell Squat
- Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
- Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section.
- Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until your thighs are parallel to the floor. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- Begin to raise your torso as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
- Repeat for the recommended amount of repetitions.
Related workouts
Workout templates that use this exercise.
If you want to see this movement inside a more complete training session, start here.
Beginner Dumbbell Workout
A full-body dumbbell session that works well in a home gym or a crowded commercial gym.
View workoutHotel Gym Workout
A simple travel workout built around the dumbbells and bench you can usually find in a hotel gym.
View workout3-Day Full Body Split
A three-day split that spreads total weekly work across three full-body sessions.
View workoutRelated exercises
More exercises in the same lane.
Use these when you want a similar movement pattern, a different setup, or more exercise options for the same target area.
Plie Dumbbell Squat
Plie Dumbbell Squat is a beginner-friendly leg exercise performed with dumbbells. It also involves the core and glutes.
View exerciseSplit Squat with Dumbbells
Split Squat with Dumbbells is a beginner-friendly leg exercise performed with dumbbells. It also involves the glutes.
View exerciseBarbell Side Split Squat
Barbell Side Split Squat is a beginner-friendly leg exercise performed with a barbell. It also involves the back and glutes.
View exerciseBarbell Squat
Barbell Squat is a beginner-friendly leg exercise performed with a barbell. It also involves the glutes and back.
View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Dumbbell Squat.
What muscles does Dumbbell Squat work?
Dumbbell Squat primarily trains the legs and also involves the glutes and back.
Is Dumbbell Squat beginner-friendly?
Yes. It is listed as beginner-friendly.
What equipment do I need for Dumbbell Squat?
This variation uses dumbbells.
Track this exercise for free in Logbook.
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