Dumbbell Squat

The dumbbell squat is a compound exercise that strengths the lower body, including the quads, hips, hamstrings, and glutes. The exercise activates the muscles in your core, and requires core strength and ankle mobility to achieve greater depth. The barbell version tends to allow for greater overload because larger weights can be used, and placing the bar on the front side of your body (front squats) activates your quads more without requiring as much weight. For people with range of motion limitations in the shoulders, the dumbbell variation is a good alternative.


  1. 159_A
    Hold a pair of dumbbells with arms fully extended next to your sides, with palms facing each other. Place your feet shoulder-width apart, with your toes pointed outward.
  2. Dumbbell Squat
    Brace your abs, push your hips back and bend your knees, lowering the body into a squat with your hands remaining next to your sides. Pause at the bottom, and then push back up to the starting position.

Trainer’s Tips

  • Do not let the dumbbells slouch your shoulders. Instead, keep your shoulder blades squeezed together throughout.
  • Do not let the knees cave inward. Instead, put pressure on the outside edges of your feet and squeeze your glutes throughout the movement.