Dumbbell Ball Squat

Beginner Level of Difficulty

The dumbbell ball squat is a beginner lower body exercise. This is a simple and effective exercise that is suitable for all fitness levels.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Stability Ball

Stability Ball

A stability or exercise ball is a ball constructed of soft elastic and filled with air until firm.Most stability balls range from a diameter of approximately 35 to 85 centimeters (14 to 34 inches).

Picture of Dumbbells


The dumbbell, a type of free weight, is a piece of equipment used in weight training. It can be used individually or in pairs (one for each hand). Dumbbells vary in weight from 3lbs. up to 150lbs.

Exercise Instructions

dumbbell ball squat - step 1

Step 1

Start with your feet shoulder width apart and lower back pressed firmly against the stability ball. Hold the dumbbell in front of you with both hands.

dumbbell ball squat - step 2

Step 2

Lower your body down until your knees hit 90 degrees. Make sure to keep your shoulders retracted and your back straight.

dumbbell ball squat - step 3

Step 3

Press your body back up through your heels and repeat.