Dumbbell Squat

A squat holding a dumbbell in each hand at your sides; accessible and with no axial load on the spine.

• Compound
• Dumbbell
• Beginner

How to do it

• Dumbbells hanging at your sides
• Lower to parallel with your chest high
• Push through your whole foot to stand up

Sets, reps and tempo

Ranges: 8–15 reps · 1–3 RIR

Tempo: Lower for 2–3 s under control, drive up with intent without bouncing out of the bottom

Common mistakes

• Leaning your trunk forward
• Letting your heels lift

Muscles worked

Primary

• Quads
• Glutes

Secondary

• Hamstrings
• Core / abs

Alternatives

• Goblet Squat
• Barbell Back Squat