Dumbbell Squat

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Lower Body

Muscle Activation

Glute · Quadricep

80%

Hamstrings

20%

Equipment

Dumbbell

Setup / Starting Position

Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides.

Exercise Position

Keep your chest up, shoulders back, and core engaged.
Lower your body down by bending your knees and pushing your hips back as if sitting into a chair.

Form & Performance

Lower your body down until your thighs are parallel to the floor or as far as comfortable.
Push through your heels to return to the starting position.