Dumbbell Squat

Beginner Level of Difficulty

The dumbbell squat is a lower body exercise that targets the gluts and quads.


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 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 squat - step 1

Step 1

Stand with your feet shoulder width while holding the dumbbells at your side.

dumbbell squat - step 2

Step 2

Sit down and place your weight on your heels. keep your back flat and your chest up.

dumbbell squat - step 3

Step 3

Stand back up by pressing through your heels and engaging your glutes.