Dumbbell Bench Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Soleus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Dumbbell Squat on Bench
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Bench Squat
- Sit on a bench with a dumbbell in each hand resting by your sides.
- Shift forward and stand up, keeping your core tight.
- Lower your body back down towards the bench in a controlled manner.
- Pause just above the bench before standing back up.
- Repeat for the desired number of repetitions.
Common Mistakes
- Allowing knees to collapse inward.
- Lifting heels off the ground.
- Not squatting low enough.
Modifications
- Use a lighter dumbbell to start.
- Perform the exercise without weights to master the form.
Tips
- Maintain a straight back throughout the movement.
- Ensure your knees do not extend past your toes during the squat.
- Focus on pressing through your heels as you rise.
Dumbbell Bench Squat Alternatives
Tags
strength
thighs
glutes
dumbbell
squats
intermediate
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