Bodybuilding.com Information Motivation Supplementation
in:
Login or Create an account to set your gender preference.

Dumbbell Squat

Exercise Data

Type: Strength
Main Muscle Worked: Quadriceps
Other Muscles: Calves, Glutes, Hamstrings, Lower Back
Equipment: Dumbbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push
Your Rating: 


8.7

Out of 10

Excellent

Exercise Rating Read Dumbbell Squat Reviews
Bookmark and Share

Print Exercise Widget


Dumbbell Squat Images

Dumbbell Squat
Click to enlarge
Dumbbell Squat
Click to enlarge




Dumbbell Squat Guide

Main Muscle: Quadriceps

  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.

Caution: Be cautious with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly. You may use wrist wraps for this exercise.

Variations: As previously mentioned, there are various stances that can be used depending on what you want to emphasize.

You can also use a barbell for this exercise.



Alternative Exercises For Dumbbell Squat

Barbell Squat

Muscle Targeted: Quadriceps

9.4

Out of 10

Front Barbell Squat

Muscle Targeted: Quadriceps

8.4

Out of 10

Freehand Jump Squat

Muscle Targeted: Quadriceps

8.3

Out of 10

Top 5 Rated Quadriceps Exercises

  1. Barbell Full Squat
  2. Rope Jumping
  3. Barbell Squat
  4. Power Jerk
  5. Bicycling

Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this review helpful

SpyGirlXX

Review: Dumbbell Squat

Exercise Rating
9/10

Apr 25, 2011 3:31 AM: Great exercise for quads. Love these!

SpyGirlXX BodyStats
Height:
5 '7" (1.70m)
Weight:
124 lbs
Bodyfat:
No Data
More Body Stats


comment
Please login to rate this review.
(Report)

of people found this tip helpful

razor_ramon

Tip: Dumbbell Squat

Exercise Rating
10/10

Mar 3, 2011 1:39 PM: I put my heels on 2 plates so I can keep from moving forward. My tendon is not fully stretched out. I realy feel it in my hamstring

razor_ramon BodyStats
Height:
6 '0" (1.83m)
Weight:
280 lbs
Down 17.0 lbs
Bodyfat:
27.0 %
More Body Stats


comment
Please login to rate this tip.
(Report)

of people found this review helpful

AlaST0R

Review: Dumbbell Squat

Exercise Rating
9/10

Mar 19, 2010 8:56 PM: Good for all the quads but especially vastus lateralis since the weights are at your side.

AlaST0R BodyStats
Height:
No Data
Weight:
No Data
Bodyfat:
No Data
More Body Stats


comment
Please login to rate this review.
(Report)

of people found this review helpful

learner1

Review: Dumbbell Squat

Exercise Rating
8/10

Jan 14, 2010 7:05 PM: cool

learner1 BodyStats
Height:
5 '5" (1.66m)
Weight:
159.2 lbs
Up 10.2 lbs
Bodyfat:
28.2 %
More Body Stats


comment
Please login to rate this review.
(Report)

of people found this review helpful

unclesean

Review: Dumbbell Squat

Exercise Rating
9/10

Jan 10, 2010 1:05 PM: Great substitute if you don't have a squat rack.

unclesean BodyStats
Height:
5 '8" (1.73m)
Weight:
137 lbs
Down 5.0 lbs
Bodyfat:
No Data
More Body Stats


comment
Please login to rate this review.
(Report)

of people found this review helpful

abdii

Review: Dumbbell Squat

Exercise Rating
10/10

Dec 12, 2009 8:22 AM: Great Exercise

abdii BodyStats
Height:
5 '8" (1.73m)
Weight:
184 lbs
Up 21.0 lbs
Bodyfat:
13.0 %
More Body Stats


comment
Please login to rate this review.
(Report)

Information. Motivation. Supplementation.

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com