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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Secondary muscles
- Lower back Biceps
- Equipment
- Dumbbells
Dumbbell Kneeling Squat
4 steps Updated 29/08/2026
Dumbbell Kneeling Squat is a free weights exercise targeting Glutes (gluteus maximus, gluteus mideus), Quadriceps (Quadriceps Femoris) using Dumbbells.
Step by step
How to perform it
- Begin in a kneeling position with both knees on the floor, torso straight upright from knees to shoulders. Holding a dumbbell in each hand with a neutral grip (palms facing each other) at shoulder height.
- Bend your knees further pushing your hips backward to sit back onto your heels, keeping your torso upright.
- Push your hips forward and squeeze your glutes to return to the starting position.
- Repeat the movement for the desired number of repetitions, maintaining a controlled motion 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 Kneeling Squat
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