How to Do Dumbbell Squat: Muscles Worked & Proper Form

Dumbbell squat exercise technique

Muscles Worked in Dumbbell Squats

Muscles worked by dumbbell squats

Primary muscles worked:

Secondary muscles worked:

How to Do Dumbbell Squats

  1. Hold a dumbbell in each hand, and stand with your feet about shoulder width apart.
  2. Inhale, lightly brace your core, and squat down as deep as possible.
  3. Reverse the movement, and return to a standing position. Exhale on the way up.


The dumbbell squat is a squatting variant that differs from the traditional barbell squat in several ways. Two advantages of the dumbbell squat are that it is easy to learn, and you can drop the weights at any moment if you need to. That can make this exercise suitable for beginners, children och the elderly, for example. A disadvantage compared to the barbell squat is that it is difficult to use very heavy weights in this exercise, which means that you eventually might have difficulties increasing the load.

If you are having trouble squatting deep, try letting go of one dumbbell, and hold the other one in both hands in front of you, against your chest. See goblet squat for a demonstration.

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Text and graphics from the StrengthLog app.