Dumbbell Squat

Technique

Hold a dumbbell in each hand at your sides or one at your chest. Stand with feet shoulder-width apart and squat down until your thighs are at least parallel to the floor. Keep your chest tall and knees tracking over your toes. Drive through your heels to return to standing.

Steps

1. Hold the dumbbells at your sides or secure one against your chest
2. Set your feet shoulder-width apart with your toes slightly turned out
3. Brace your core and keep your chest tall
4. Bend your hips and knees while tracking your knees over your toes
5. Lower until your thighs are at least parallel to the floor
6. Drive through your heels to stand upright

Common mistakes

• Allowing the knees to cave inward
• Rounding the back or dropping the chest
• Lifting the heels off the floor
• Stopping well above parallel despite having adequate mobility

Variations

• Dumbbell goblet squat
• Dumbbell suitcase squat
• Dumbbell sumo squat
• Heels-elevated dumbbell squat

FAQ