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Dumbbell Squats

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Contents
  1. Dumbbell Squats
  2. This Squats Variation is a Great Fat Burning Exercise and is done while Holding Dumbbells at your Sides
  3. Exercise Summary
  4. Exercise Description and Instruction:
  5. To Perform This Exercise:
  6. Tips:
  7. Other Popular Leg Exercises:

Dumbbell Squats

This Squats Variation is a Great Fat Burning Exercise and is done while Holding Dumbbells at your Sides

Welcome to our Dumbbell Squats Exercise Instruction Guide!

On this page you’ll learn how to do this squats variation using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Leg Exercises so you can immediately add to your Leg Workouts.



Have you checked out our list of the Best Leg Exercises yet? See if this squats variation made the list.

Exercise Summary

Exercise Name: Dumbbell Squats
Main Muscle: Quadriceps
Secondary Muscle(s): Calves, Glutes, Hamstrings, Lower Back
Exercise Type: Compound
Equipment Required: Dumbbells

Exercise Description and Instruction:

Dumbbell Squats are a variation of Barbell Squats and are a great Fat Burning Exercise as you work all of the major muscles of the leg and have to support the dumbbells at your sides using your upper body.


To Perform This Exercise:

  1. Hold dumbbells in each hand at your sides and stand with your feet shoulder width apart and your knees and toes pointing forward.
  2. Slowly lower the weights by bending forward at the knees and allowing your hips to bend back as if you are sitting down (squatting). Descend until your thighs are just past parallel to floor.
  3. Return to the starting position by pressing upwards and extending your legs while maintaining an equal distribution of weight on your forefoot and heel. Continue looking forward.
  4. Once you have returned to the starting position, pause for a moment then and repeat.

Tips:

  1. Practice Squats without any weight to allow yourself to become comfortable with the movements.
  2. Only use an amount of weight that allows you to perform the lift correctly. Using too much weight and not fully descending at the bottom of the lift is dangerous and causes muscular imbalances between your quadriceps and hamstrings, which can lead to knee injuries.
  3. Use a wider stance to place more of an emphasis on your hamstrings and glutes.
  4. Keep your head facing forward, your back straight and your feet flat on the floor throughout the exercise. You should maintain equal weight distribution on your forefoot and heel during the lift.

Check out some of our other popular Lower Body Exercises. These pages link to all of our variations of the most popular leg exercises:

  • Calf Raises
  • Deadlifts
  • Front Squat
  • Hack Squats
  • Lunges
  • Split Squats
  • Step Ups


Now that you’ve seen Dumbbell Squats, which primarily targets your Quads, check out all of our different Quadriceps Exercises.

Also view our Leg Exercises Page, which links to our Quadriceps Exercises as well as our Calf Exercises, Glute Exercises and Hamstring Exercises.


Finally, if you found this page of interest, check out these related pages:
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