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Dumbbell Squat

A beginner strength exercise for the quads, done with a dumbbell.

Dumbbell Squat: starting positionDumbbell Squat: finishing position
Main muscles
Quads
Also works
Calves, Glutes, Hamstrings and Lower back
Equipment
Dumbbell
Level
Beginner
Type
Compound
Movement
Push

How to do the Dumbbell Squat

  1. Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
  2. 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.
  3. 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.
  4. 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.
  5. Repeat for the recommended amount of repetitions.

Sets and reps

Strength3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Dumbbell Squat

Questions

What muscles does the Dumbbell Squat work?

Mainly the quads, with the calves, glutes, hamstrings and lower back helping.

Is the Dumbbell Squat good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Dumbbell Squat?

Good alternatives that train the quads: Dumbbell Lunges, Plie Dumbbell Squat, Split Squat with Dumbbells or Dumbbell Rear Lunge.

How many sets and reps of the Dumbbell Squat should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).