Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
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Dumbbell Squat
Legs · Dumbbells · Primary muscle: Quadriceps
Active
Difficulty2/5
Repetitions1–50
Sets1–10
Tempo3-1-1
Rest90s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Stand upright holding one dumbbell in each hand with your arms extended and the dumbbells controlled at your sides.
- Set your feet approximately shoulder-width apart, keep both feet planted, and brace your core.
- Maintain a neutral spine and controlled chest position as you bend at your hips and knees together.
- Lower into the squat while keeping your knees tracking in line with your toes and the dumbbells still at your sides.
- Descend only as far as you can maintain balance, stable feet, and proper torso alignment.
- Drive through your feet to stand, keep the dumbbells controlled, and repeat without momentum.
Muscle focus
Muscles
Primary: Quadriceps
Coaching
Tips
- Keep each dumbbell hanging vertically at your side instead of bringing them to your shoulders.
- Maintain stable contact through your heels and the bases of your big and little toes.
- Keep your knees aligned over your toes throughout the descent and ascent.
- Choose dumbbells you can keep still while controlling the full squat.
Technique check
Common mistakes
- Allowing the knees to collapse inward.
- Lifting the heels or losing balance.
- Swinging the dumbbells during the repetition.
- Leaning the torso excessively forward or rounding the lower back.
- Using excessive weight to maintain controlled form.
- Shortening the range of motion unnecessarily.
- Moving too quickly through the descent or ascent.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 50 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes