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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
Dumbbell Bench Squat
4 steps Updated 29/08/2026
Dumbbell Bench Squat is a bodyweight exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus).
Step by step
How to perform it
- Stand with your back facing a bench with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Lower yourself into a squat by bending your knees and hips, keeping your chest up and back straight, until your thighs are parallel to the floor and your buttocks lightly touch the bench.
- Push through your heels to stand back up to the starting position, fully extending your hips and knees.
- Repeat the movement for the desired number of repetitions, maintaining proper form throughout.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Dumbbell Bench Squat
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