Dumbbell squat

A compound exercise for the quads and glutes, with help from the adductors, forearms. Equipment: dumbbells.

Orbit

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WorksQuadsGlutesAdductorsForearms

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: A dumbbell in each hand at your sides, feet shoulder width.
Squat down between the dumbbells
Stand tall, chest up

Muscles worked

Dumbbell squat: 3D figure mid-rep with the quads and glutes highlighted

Quads · main
Glutes · main
Adductors
Forearms

Equipment

Dumbbells

Alternatives

Exercises that train the same main muscles. See all dumbbell squat alternatives.

Assisted single-leg squatNo equipment
Back squatBarbell and Squat rack
Band squatResistance bands
Bodyweight box squatPlyo box or step
Bodyweight squatNo equipment
Box squatBarbell, Squat rack and Plyo box or step

More quads exercises

Trap bar deadliftTrap bar
Front squatBarbell and Squat rack
Smith machine squatSmith machine
Hack squatHack squat machine
Leg pressLeg press
Goblet squatDumbbells

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