glutesdumbbell
dumbbell squat
dumbbell squat is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
Step 2. Keeping your chest up and core engaged, lower your body down by bending at the knees and hips, as if sitting back into a chair.
Step 3. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
Step 4. Pause for a moment at the bottom, then push through your heels to return 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.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.