The Dumbbell Squat

The dumbbell squat is an alternative exercise to the traditional barbell squat. Considered a compound exercise, the dumbbell squat primarily hits the lower back, front thighs, and gluteal muscle groups. Secondary muscle groups are the hamstrings and calves.

Of course, the main difference between this exercise and traditional barbell squats, is the use of dumbbells. Because of this, the upper and lower back are not as stressed because the weight lies on the sides and not on the upper back.

To get the most from this exercise, it is very important that you concentrate of pushing your body up with your thighs and keep your back straight. Keep your eyes straight ahead and don't look down.






Position for the dumbbell squat

1. With your legs shoulder width apart, bend at the knees to pick up a pair of dumbbells. The dumbbells should be at your sides with your arms fully extended downwards.

Execution of the dumbbell squat

1. In a controlled fashion, slowly squat down until your knees are parallel to the floor. Remember not to bounce at the bottom of the movement.

2. Slowly straighten your legs and return to the start position. Keep your head level at all times.