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  • Gluteus maximus
  • Dumbbell
  • Beginner

Dumbbell squat

The dumbbell squat works your quads and glutes, with your inner thighs, arms, and back helping. Start with 2 to 3 sets of 8 to 12 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 6 to 12 reps.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Hips back and down
  2. Tip 2Heels stay down
  3. Tip 3Dumbbells travel straight down

Where you should feel it

In the front of your thighs and your glutes, especially at the bottom of the squat. Your inner thighs help, and holding the dumbbells tires your forearms.

Main muscles
Vastus lateralis, vastus medialis, and gluteus maximus
Also working
Rectus femoris, adductor magnus, adductors, forearms, and upper trapezius

How to do it

  1. Stand with your feet slightly wider than your hips, toes turned out a little, and hold a dumbbell in each hand at your sides.

  2. Brace your core and sit your hips back and down, letting the dumbbells travel straight down beside your legs.

  3. Lower until your thighs are parallel to the floor, or deeper if your heels stay down and your back stays firm.

  4. Push the floor away with your whole foot and stand back up, keeping your chest open.

Common mistakes

  • Mistake

    Heels lifting and your weight shifting to your toes.

    How to fix it

    Sit your hips back more and feel your whole foot on the floor. If your heels still lift, widen your stance a little and only go as low as they stay down.

  • Mistake

    Knees caving in as you stand up.

    How to fix it

    Push your knees out toward your second toe all the way up. If you can't hold that, use lighter dumbbells.

  • Mistake

    Shoulders rolling forward and your back rounding under the weight of the dumbbells.

    How to fix it

    Open your chest and pull your shoulders back before you lower. Your arms stay straight at your sides, just holding the dumbbells.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12360 to 120 s
Muscle and definition2 to 46 to 121 to 31.5 to 3 min

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Goblet squat

    One dumbbell held upright at your chest. Helps keep your torso more upright.

  • Sumo squat

    Feet wide and one dumbbell between your legs. Your inner thighs work more.

  • Barbell back squat

    The bar on your upper back lets you load more once your grip on the dumbbells becomes the limit.

At home or with more support

  • At home: weighted squat at home

    With dumbbells, two bags with water bottles or a weighted backpack. No weights? Start with just your bodyweight.

  • Prefer more stability? Box squat to a bench

    Prefer something to sit back to? Lower until your glutes touch a bench or box, then stand back up, with or without dumbbells.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Technique

    Kubo K, Ikebukuro T, et al. Effects of squat training with different depths on lower limb muscle volumes. Eur J Appl Physiol. 2019;119(9):1933-1942.

    PubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

  • Variations

    Haugen ME, Vårvik FT, et al. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis. BMC Sports Sci Med Rehabil. 2023;15(1):103.

    Full textPubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026