Dumbbell squat

Muscles worked: Quads
Quads
🔧 Dumbbell ↕ Squat 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand with a dumbbell held vertically against your chest. Squat down by pushing your hips back and bending your knees until your thighs are parallel to the floor, keeping your core engaged. Drive back up to a standing position, maintaining a straight posture.

Muscles Worked

Quadriceps
Secondary: Glutes, Hamstrings

Tips

Goblet squats are beneficial for learning correct squat mechanics. Keep your feet flat on the ground throughout the movement. Allow your knees to track over your toes as you squat. Try gripping the dumbbell without using your thumbs to ease wrist strain. Adjust your stance and head position for maximum comfort.

Similar exercises

Dumbbell front squat Quads · 🔧 Dumbbells 3/10 Barbell squat Quads · 🔧 Barbell 4/10 Kettlebell squat Quads · 🔧 Kettlebell 3/10 Dumbbell goblet squat Quads · 🔧 Dumbbell 3/10 Dumbbell deck squat Quads, Abs, Hamstrings · 🔧 Dumbbells 3/10 Dumbbell split squat Quads · 🔧 Dumbbells 4/10 Dumbbell jump squat Glutes, Hamstrings · 🔧 Dumbbells 3/10 Squat Glutes, Hamstrings · 🔧 no equipment 2/10
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