Dumbbell Squat

How to perform the Dumbbell Squat

1. Hold a dumbbell in each hand at your sides with the arms hanging straight and the feet shoulder width.
2. Unlike a goblet squat, the load hangs at the sides rather than the chest, so grip endurance often limits the set before the legs do.
3. Brace the core and sit straight down between the hips, keeping the chest tall.
4. Descend until the thighs reach at least parallel, letting the dumbbells travel down outside the legs.
5. Keep the knees tracking over the toes and the heels flat on the floor throughout.
6. Drive up through the mid-foot to stand fully tall without letting the dumbbells swing forward.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Letting grip failure end the set early instead of using straps when the legs still have reps.
• •Letting the dumbbells swing forward and pull the torso down.
• •Cutting depth short well above parallel to avoid the awkward hanging load.
• •Letting the knees cave inward on the drive up out of the bottom.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.