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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Equipment
- Dumbbells
Dumbbell Squats
4 steps Updated 29/08/2026
Dumbbell Squats is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Dumbbells.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. Keep your chest up and shoulders back.
- Bend your knees and push your hips back as if you are sitting in a chair, lowering your body into a squat position. Ensure your knees do not extend beyond your toes.
- Continue lowering until your thighs are parallel to the floor, keeping your weight evenly distributed through your heels.
- Push through your heels to stand back up to the starting position, squeezing your glutes at the top.
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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 Squats
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