glutesdumbbell
dumbbell bench squat
dumbbell bench squat is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Place a dumbbell on the ground in front of a bench.
Step 2. Stand facing away from the bench with your feet shoulder-width apart.
Step 3. Bend at the knees and hips to lower yourself down towards the bench, keeping your chest up and back straight.
Step 4. Once your glutes touch the bench, push through your heels to stand back up to the starting position.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
quadricepshamstringscalves
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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