Dumbbell Squat
How to do it
Starting position
- Hold a dumbbell in each hand and stand shoulder-width apart
- Point your toes slightly outward
- Keep your gaze fixed straight ahead
- Brace your core to keep your torso tight
Movement
- Push your hips back and slowly squat down
- Lower down until your thighs are parallel to the floor
- Drive through your heels to return to the starting position
Breathing
Inhale as you go down and exhale as you come up
Trainer tips
- Hold the dumbbells beside your body and stand tall
- Keep your chest up and squat deep
- Drive through your whole foot to stand up
Cautions
- Rounding your back creates a risk of lumbar injury, so maintain a neutral spine
- If your knees cave inward, it strains the joints, so push them out toward your toes
- Shoulders rolling forward
- Leaning the upper body excessively
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Adductors · Hamstrings · Lower back · Abs |
| Equipment |  Dumbbell Kettlebell |
| Movement pattern | Squat |
| Rep range | 8–12 reps |
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How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Goblet SquatEasierDumbbell Goblet Box SquatEasierDumbbell Alternating Arm ThrusterHarderDumbbell Single Leg Squat (VERSION 2)HarderBarbell Back SquatSimilar exerciseDumbbell Front SquatSimilar exerciseMachine Belt SquatSimilar exerciseLeg PressSame muscle · different equipmentMachine Squat (Plate Loaded)Same muscle · different equipmentBodyweight SquatSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.