Exercise guide
Dumbbell Squat
The Dumbbell Squat is performed with one weight held at each side. The quadriceps, glutes, and hamstrings lower and raise the body while the calves and lower back help stabilize the position. Holding the dumbbells beside the legs keeps the load close to the body's center.
Training context
Benefits of the Dumbbell Squat
Dumbbells make the squat accessible without requiring a barbell rack. The weights can also be released more easily if the set needs to end unexpectedly.
The knees may travel beyond the toes depending on stance, mobility, and body proportions. Focus on keeping the feet planted and the knees aligned with their direction rather than enforcing a fixed shin angle.
Technique overview
Keep the dumbbells close to the sides
Stand with a comfortable stance and the dumbbells hanging beside the thighs. Lower by bending the hips and knees while keeping the full feet planted. Descend only as far as the torso and knees remain controlled, then push through the floor to stand. Avoid allowing the weights to swing forward.
Treat this as an overview and use a range, pace, and setup you can control.