Dumbbell Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Quadriceps, Adductor Magnus, Soleus
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Dumbbell Squat
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Squat
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Lower your body by bending your knees and pushing your hips back, as if sitting into a chair.
- Keep your chest lifted and core engaged as you descend.
- Go as low as you can without compromising form, ideally until your thighs are parallel to the ground.
- Push through your heels to return to the starting position.
Common Mistakes
- Letting the knees cave inward during the squat.
- Not squatting deep enough.
- Rounding the back instead of keeping it straight.
Modifications
- Perform the squat using a lower weight if necessary.
- Use a bench to modify the range of motion.
Tips
- Keep your chest up and back straight throughout the movement.
- Engage your core to maintain stability.
- Push through your heels to activate your glutes and protect your knees.
Dumbbell Squat Alternatives
Tags
legs
strength
squat
dumbbell
glutes
quadriceps
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