Dumbbell Squat

Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section. Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until your thighs are parallel to the floor. Keep the feet planted and let the knees follow the toes through a range you control.

Dumbbell Squat primarily trains the quadriceps and glutes, with the back contributing. The exact demand depends on your setup, range, and chosen load.

Use a stable stance and keep the working foot supported. Lower through a range you can control, with knees and hips moving together. Repeat the same depth instead of shortening the movement to add weight.

Related options include Dumbbell Squat To A Bench, Plie Dumbbell Squat, Bulgarian Split Squat. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.