Step by step instructions, muscle activation and variants for the Dumbbell Squat.
A fundamental lower-body compound movement performed with dumbbells held at the sides or in a goblet position. The dumbbell squat builds quadriceps, glutes, and hamstring strength while being more accessible than the barbell back squat for beginners.
The Dumbbell Squat is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
