Dumbbell Squats


the dumbbell squat
Exercise Profile

Primary Muscle Group(s): Back, Front Thighs, Gluteus Maximux

Secondary Muscle Group(s): Hamstrings, Calves


Exercise Instructions

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.

2. 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.

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

Description

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.

You may be wondering what the difference is between the dumbbell dead lift and the dumbbell squat. Here are the main differences:

Dumbbell squat:

- While keeping your back straight, bend more at the knees and concentrate on the quads while sticking your butt out. The most important element of this movement is to keep all focus and tension on the quadriceps (front part of the thigh) so do not lock out on the top part of the movement.

Dumbbell deadlift:

- While keeping your back straight, bend more at the hip rather than your knees. The most important element of this movement is to tighten your hamstrings and butt once you complete the upward motion (top part of the movement). You may lock out on the top part of the movement but make sure you squeeze your hamstrings and butt before performing another repetition.

Press play to view an instructional video on how to properly perform the dumbbell squat.


Need help?

Do you need help putting your diet and training program together? Do you need help finding out what you need to be doing to lose 10, 20 or even 40 pounds of body weight? Do you need help gaining body mass or strength? Do you need help finding the right program for your goals? Let me know and I'll tell you what you need to be doing to reach your goals. This is a FREE SERVICE and I'm more than willing to help. Just go to this page here and fill out the online form and hit submit. I'll get back to you ASAP (I won't collect your email address or spam you). Just ask me your question and I'll answer it - Blake

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



Home > Exercise Database > Quadriceps Exercises