Beginner
Dumbbell Squat
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Dumbbell Squat is a beginner movement that builds muscle in the lower body and has many benefits for general functional fitness. This exercise targets the quadriceps muscles (front of the thighs) and gluteus maximus (buttocks).
Exercise Instructions
-
Step 1
Hold a pair of dumbbells with your arms fully extended by your sides, palms facing each other. Stand straight with your feet shoulder-width apart, toes pointing out. -
Step 2
Tighten your abs, bring your hips back and bend your knees, lowering your body into a squat, keeping your arms at your sides. Pause at the bottom and then return to the starting position.
Muscle Groups
Dumbbell Squat targets Glutes, Hamstrings, Quads as seen below.
Exercise Tips
- Don't let the dumbbells slouch at the shoulders. Instead, keep your shoulder blades together.
- Don't let your knees bend inward. Instead, apply pressure to the outer edges of your feet and squeeze your glutes throughout the movement.
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