Dumbbell squat exercise is an excellent lower body exercise that will work the glutes, hamstrings, quads and your core.

This exercise is perfect for those who may not have access to a squat rack and a barbell but who still want to develop powerful legs.

As you will be slightly restricted by how much weight you can hold with your hands/arms, this may mean that you need to take the rep range of this exercise up slightly in order to reach the point of exhaustion that will fully stimulate the muscle tissues.

Dumbbell Squats Exercise How To

  • Get into a standing position holding a set of dumbbells, one in either hand, down by the sides.  Alternatively, you can also cross the arms and hold the dumbbell between them directly in front of the chest.
  • Maintain this upright position and then slowly begin to bend the knees as you lower yourself into a squat position.  Keep the head looking forward as you do.
  • Lower until you are at a 90 degree angle with the knees (or slightly below) and then press up to complete the rep.
  • Continue until all reps are completed.

Form and Technique

When doing dumbbell squats, the feet should be placed hip width apart with the toes pointing forward.

Then, as you lower down into the squat position, be sure that the knees move directly over the toes so as to not place strain on the knee joint.

Variations:   Barbell Squat

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Dumbbell Squats

How To Do Dumbbell Squats