The dumbbell squat holds a dumbbell in each hand at your sides: no rack, no bar, and easier on your back than a barbell squat.
1Starting positionStart2End positionFinish
Setup
Stand with the dumbbells at your sides, feet shoulder-width, toes slightly out. Abs braced, chest up. Squat by sitting your hips back, dumbbells hanging straight down.
Execution
Stand holding dumbbells at your sides, feet shoulder-width apart.
Inhale and squat until your thighs are parallel to the floor.
Exhale and stand back up.
Common mistakes
Leaning forward to get the dumbbells lower — chest up, back flat.
Knees caving in — push them out.
Cutting depth — squat as deep as you normally would.
Your grip giving out before your legs — use straps or switch to a goblet squat.
Alternatives
Equipment taken or the movement doesn't suit you — try Dumbbell Squat to a Bench, Goblet Squat, Bodyweight Squat. All 8 substitutes and what changes →
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
