Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- MechanicsCompound
- Force TypePush
- Experience LevelBeginner
- Secondary Muscles
Calves, Glutes, Hamstrings, Lower Back
Quads
Dumbbell Squat Overview
Dumbbell squats are a foundational strength training exercise that targets the lower body, especially the quads, glutes, hamstrings, and core. They’re a great option for building strength, improving balance, and developing proper squat form with added resistance.
Common variations include the goblet squat, front-loaded squats (dumbbells racked at shoulders), and sumo dumbbell squats (wide stance with a single dumbbell between the legs). For more advanced training, you can progress to Bulgarian split squats or increase the load over time.
Benefits of dumbbell squats include improved muscular strength, enhanced core stability, better joint mobility, and increased calorie burn. They’re versatile, accessible, and ideal for both beginners and advanced lifters looking to level up their lower body workouts.
Dumbbell Squat Instructions
- Hold dumbbells by your sides or at your shoulders.
- Stand with feet shoulder-width apart, toes slightly out.
- Brace your core and keep your chest up.
- Squat down by pushing your hips back and bending your knees.
- Go as low as comfortable (thighs parallel or lower).
- Stand up by pushing through your heels and squeezing your glutes.
- Repeat for your desired reps.
Dumbbell Squat Tips
- Use lighter dumbbells until you’re confident with your form. Focus on control over weight.
- Engage your abs throughout the movement to support your spine and improve balance.
- Press into your heels (not your toes) as you stand up to better activate your glutes.
- Keep your knees aligned with your toes—avoid letting them collapse inward.
- Inhale as you lower, exhale as you push up—this helps maintain core stability and rhythm.
59 Comments
Can you please share with me your link for resistance bands workouts if exists in your amazing website please?
Hi Amro, sure! Here is a band workout you can take a look at.
https://www.muscleandstrength.com/workouts/band-only-muscle-building-wor...
I hope this helps!
Whenever I do this I can't keep my feet flat on the ground because my knees angle inward. Is that ok or not?
Hi Trelise, try pointing your toes slightly outward, then try to sit slightly further back as you descend. This may help keep your knees from coming in. I hope this helps, but let us know if not.
im 19 year old girl what kg dumbell should be used
Hi Angel, I have no idea how strong you are or how long you've been training. So, trial and error is going to be your best bet. Start with a weight that you know you could crush and slowly work up until you begin to feel challenged. Start with a 10-kg weight and just work your way up the dumbbell rack.
Can I change this move to dumbbell front squat?
Yes, you can.
Hi. Just wanted to say thanks so much for the great workouts. I've been working out 2 months now and feel I'm getting stronger but have no structure to my workouts. These weekly routines are perfect, so thanks again :)
Why is there no lower leg program here?
This is a video demonstration piece, not a full training article. Here's something you can run with for lower legs.
https://www.muscleandstrength.com/workouts/300-rep-calf-workout
Is it a beginner thing to really 'feel' your lower back above anywhere else when doing this? Or my form is just wrong?
Hey Robinor - this could be because you're not bracing your core properly. I'd suggest doing this exercise with light weights until you get the form down.
Check out this article on breathing and bracing: https://www.muscleandstrength.com/articles/breathing-and-bracing-the-com...
Thank you so much for replying! So do you know of any tips on how to brace the core properly? I don't even know what it means hehe
I can't seem to feel my quads when I do this, I only feel it slightly above the knees, am I doing something wrong?
should i be increasing weight with each set
Hey James - that depends on the program. Which program are you following?
How much weight should I do? I am a beginner.
Hey AbigailTatar - you should choose a weight that is challenging but still allows you to safely perform the given number of reps with proper form.
Is there a way to target more of your glutes ?
Hey Gracia - you can try a sumo goblet squat or hip thrusts.
I am beginner, and I don't have a bench at home . my dumbbells weight is 6 kg total , is this weight good to start from, and which program u suggested for me(3 DAY FULL BODY DUMBBELL WORKOUT ) goood??.
Hey hadi - check out this single pair of dumbbells workout: https://www.muscleandstrength.com/workouts/single-pair-dumbbell-bodyweig...
i have pull ups bar, dips bar, flat bench and 4 pair dumbbells with different weight can u give me a gud workout plan for every day.
Hey Naved - check out this one: https://www.muscleandstrength.com/workouts/6-day-dumbbell-only-workout
I had to start this without weights bc I couldn't get all the way down without leaning forward, I assume that just means I have a long way to go... Also is it ok that my heels come off the floor? I can't get anywhere close to parallel without getting up on the balls of my feet, I push through my heels coming up but my achilles are super sore when I'm finished.
Hey Ryan- starting off with bodyweight is a perfect way to nail proper form and execution! As for the heel lifting, I would definitely look into some mobility drills to address your ankles and/or hips. Check out this articles here:
The 5 Best Exercises That Improve Your Squat Technique
https://www.muscleandstrength.com/articles/5-exercises-to-improve-squat-...
3 New Mobility Drills You Should Include in Your Warm Ups
https://www.muscleandstrength.com/articles/3-new-mobility-drills-you-sho...
What weights (kgs or lbs) would you suggest for an absolute beginner on this routine?
Ik this is kinda late but for a beginner you should start at a weight you feel comfortable with and can achieve the recquired rep range. If you can reach the max rep range you are aiming for, add another set. Once you complete that, progress ti the next comfortable weight. This is what you should do with all excercises:)
This is my first day of exercise after a long time. Hopefully I can keep the 3 day workouts recommended here.
Hello everyone,
I squat all the way down and find my dumbbells touch the floor before I get a full range of motion. Could I do this exercise on a small block or a couple of plates to lift me off the floor some what- as I've read elsewhere?
I hold the dumbells over my shoulders, kind of resting them there, while I do the squat. Feels a lot better to me.
Are you supposed to squeeze your cheeks while you do this?
My knees crack horribly when doing this, even after a warm-up. Is this okay?
As long there in no pain, you should be fine.
please tell me if somebody know how should I breath when doing this exercise
Breathe in going down, breathe out during the push back to standing.
i have dumbell and a rood with total 52k waights can u give me a gud workout plan for every day....:):)
What's the difference between these Dumbbell Squats and the Dumbbell Deadlift? https://www.muscleandstrength.com/exercises/dumbbell-deadlift.html
DB Deadlift works out the lower back as primary,
DB Squat works the quads as the primary.
DB Deadlift is a 'pull' type exercise,
DB Squat is a 'push'
DB Deadlift works more middle back / traps / and forearms.
DB Squat focuses more on legs, glutes, and hamstrings.
Hope that helps!
Scott
this is a squat. bc when going down in squats your hips and knee should form a straight line before you come back up. and he does that in this video
will using only one dumbell be ok? i figure it would be better because i'm using more stabilization muscles to stay balanced
This is most definitely a squat.
This is not a dumbbell squat, this is a dumbbell crouch! A squat is when you lower yourself down as if you were lowering yourself onto a chair behind you. By ending up almost with your bottom on the floor, you are crouching. Not a good move.
What would you suggest?
I find this tough too..
Have you considered body weight squats? You can work on it (or variations of squats) to work on technique and form. Then when you are comfortable and ready, implement light weights and practice.
And the most idiotic comment of the day award goes to...
yo
He is squatting. His butt is going back like he is sitting back in a chair. His knees are not extending over his feet. What you are attempting to describe is the “ass to the ground” squats. Plus his back is arched and looks stabilized. Crouching would entail rounding one’s back and he does not do that here.