How to do the Dumbbell Squat
Primary: Quads, Glutes · also works Hamstrings, Core, Forearms. Also called: dumbbell side squat, squat with dumbbells at sides.
Step by step
- 1
Hold a dumbbell in each hand at your sides with palms facing in.
- 2
Stand with feet shoulder-width apart and toes slightly out.
- 3
Brace your core and squat down by pushing hips back and bending knees.
- 4
Lower until thighs are about parallel while keeping your chest up.
- 5
Push through your feet to stand tall.
Coaching cues
- Let the dumbbells hang straight down
- Keep your weight over mid-foot
- Chest proud
Common mistakes
- Shrugging the shoulders
- Leaning forward to compensate for heavy weight
- Short range of motion
Sets, reps and where it fits
Muscle
3–4 × 8–15
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Dumbbell Squat alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Dumbbell Squat work?
Primary: Quads, Glutes. Secondary: Quads, Glutes, Hamstrings, Core, Forearms
How many sets and reps of Dumbbell Squat should I do?
For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Dumbbell Squat?
Same movement pattern, different equipment: Goblet Squat, Bodyweight Squat, Kettlebell Squat, Barbell Back Squat, Sumo Squat, Dumbbell Thruster.
Is the Dumbbell Squat good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.