Dumbbell squats are very common in bodybuilding and they’re also a very interesting exercise. Just like any other types of movements that require squats, this exercise works several leg muscles.

Pay attention to the next steps as they will help you to perform the dumbbell squats correctly. We recommend that this leg exercise used in bodybuilding be done in sets of 15-20 reps.

How do I perform the dumbbell squat

  • Grab a dumbbell, keep your arms relaxed and spread your legs a little.
  • Breathe in while looking ahead, keep your back slightly contracted and flex your thighs.

  • When the femur (thigh-bone) is parallel to the floor, come back to your initial position, extending your calves.
  • Don’t forget to exhale at the end of the motion.
dumbbell squats - the basics - Doctor Fitman

via: Strength Training Anatomy, 2nd Edition

In order to reach a great performance, dumbbell squats are usually done using medium weight dumbbells. Your muscles work together in order to keep the correct motion of the body, thus using medium weight dumbbells in the squats will get you the best results.

You must know that this exercise focuses particularly on the quadriceps and its subgroups: rectus femoris, vactus lateralis, vactus intermedius. Also, these squats focus on the gluteal muscles (gluteus medius and gluteus maximus).

Let’s do it!


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