Quadriceps exercise

Dumbbell Squat

How to do the Dumbbell Squat with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Stand with your feet hip to shoulder-width apart, holding a pair of dumbbells at arm’s length by your sides. Keeping your back flat and core braced, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor. Pause, then push yourself…
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Illustration showing the Dumbbell Squat
Targets

Muscles worked

Quadriceps muscle Quadriceps Primary Glutes muscle Glutes Secondary Hamstrings muscle Hamstrings Secondary Calves muscle Calves Secondary
Gear

Equipment

Dumbbells Dumbbells
Technique

How to do the Dumbbell Squat

  1. 1 Stand with your feet hip to shoulder-width apart, holding a pair of dumbbells at arm’s length by your sides.
  2. 2 Keeping your back flat and core braced, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor.
  3. 3 Pause, then push yourself back up to the starting position.