Dumbbell Squat

How to Perform the Dumbbell Squat

Stand with feet shoulder-width apart or slightly wider, holding a dumbbell in each hand at your sides.
Point your toes slightly outward at about 15-30 degrees and brace your core.
Initiate the squat by simultaneously pushing your hips back and bending your knees.
Lower yourself until your thighs are at least parallel to the floor, keeping your chest up and back straight.
Keep your knees tracking over your toes and your weight distributed through your midfoot and heels.
Drive through your heels to stand back up, fully extending your hips and knees at the top.
Squeeze your glutes at the top of the movement before beginning the next repetition.

Knees caving inward during the squat

Actively push your knees outward over your toes. Think about spreading the floor with your feet.

Rising onto the toes and shifting weight forward

Keep your weight in your midfoot and heels. If your heels lift, work on ankle mobility or elevate your heels slightly.

Not squatting to adequate depth

Aim for at least parallel (thighs parallel to the floor). Improve hip and ankle mobility if depth is limited.

✓Builds foundational lower body strength in the quadriceps, glutes, and hamstrings.
✓Requires less equipment and technical skill than barbell squats, making it accessible for all levels.
✓Improves functional movement patterns used in everyday activities like sitting and standing.

●Take a deep breath and brace your core before each rep to stabilise your spine.
●If grip is limiting, use lifting straps or switch to a goblet hold with a single heavy dumbbell.
●Experiment with stance width to find the position that allows the deepest, most comfortable squat.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

Join 2,000,000+ lifters tracking their workouts with Stronger. Available on iOS and Android.