Dumbbell Squat

A squat loaded with a dumbbell in each hand at the sides, accessible without a barbell.

How to do it

1. Stand with feet shoulder-width, a dumbbell in each hand at the sides.
2. Brace the core and keep the chest up.
3. Squat down by hinging at the hips and bending the knees.
4. Descend until the thighs are parallel or below.
5. Drive through the heels to stand back up.

Tips

• Keep the chest up and the back flat throughout.
• Push the knees out in line with the toes.
• Use straps if grip becomes the limiting factor.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Hamstrings