Quads
Dumbbell Squat
The Dumbbell Squat is a strength exercise with dumbbells for your quads. Share of the load in the Zulta muscle model: gluteus maximus 20%, quads (vastus lateralis) 18% and quads (vastus medialis) 14%.
How to do it
- Hold a dumbbell in each hand at your sides, palms facing in.
- Stand with feet shoulder-width apart and toes slightly out.
- Brace your core and keep your chest up and arms straight.
- Push your hips back and bend your knees until your thighs are about parallel.
- Drive through your whole foot and stand back up.
Tips
- Let the dumbbells hang straight down: the arms only hold them.
- Keep your weight spread over the whole foot.
Common mistakes
- Leaning far forward so the dumbbells swing in front of the knees.
- Letting the knees cave inward.
- Shrugging the shoulders to carry the weights.
Muscles worked by the Dumbbell Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knees and hips flex and extend together under load: the vasti and glute max are the prime movers, the adductors extend the hip from the bottom, and the erectors hold the torso.
Dumbbell Squat alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Dumbbell Squat work?
Mainly the gluteus maximus, quads (vastus lateralis) and quads (vastus medialis). The adductors, spinal erectors (lower back) and quads (rectus femoris) assist.
Is the Dumbbell Squat good for beginners?
Yes. The Dumbbell Squat is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Dumbbell Squat?
For example the Band Squat, Cable Squat and Hatfield Squat. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell Squat harder?
Add weight or reps, or move on to the Hatfield Squat and High Bar Back Squat.
Sources
- Escamilla 2001, MSSE 33(1):127-141 (knee biomechanics of the squat)
- Kubo et al. 2019, Eur J Appl Physiol 119(9):1933-1942 (squat depth and adductors)
- Gullett et al. 2009, JSCR 23(1):284-292 (front vs back squat)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.