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.
Common mistakes content is coming soon.
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.