How to do dumbbell squats

The universe of squats it is practically infinite. We found a large number of variables in this exercise with which we work mainly the muscles of the legs, in addition to the glutes and even the trunk or, in some variables, also the arms. When using weight we can choose between bars, kettlebells, medicine balls or dumbbells which is the theme that we will focus on in this article. If you have questions about the topic, at OneHowTo we give you some advice on how to do dumbbell squats.

Steps to follow:


The first thing you will ask yourself is which dumbbell to pick up: the 5 or the 15 kilo? Of course, there are several factors that influence the response such as the physical capacity of each one, the experience, the number of repetitions to do, etc. The recommendable is start with light weights and as you assimilate the technique, use heavier dumbbells.

But remember that you should be able to do 10 or 12 repetitions per set, and that a very heavy dumbbell can make you unbalanced causing damage to your back or knees.


This doubt resolved, take a dumbbell in each hand and put yourself in the starting position, which will be similar to normal squats: feet apart at shoulder height, tensioned abdomen and upright torso. Your feet and knees should point in the same direction.

Then bend your knees and start to lower, always controlling the descent. If you fall, without controlling the descent, you can become unbalanced or damage your knees. Download until form an angle of 90º and return to the starting position without ever lifting your heels off the floor.

How to do dumbbell squats - Step 2



Normally dumbbell squats are light weight, which allows us to do a double squat. Take the dumbbell with both hands and lower it as if you were doing a normal squat, but unlike conventional ones, when you reach the bottom instead of climbing directly, we will only push up a little and go back down before returning to the starting position.

A good route would be:

Initial position> we descend 90º> we raise the squat>> we descend to the 90º position> we return to the initial position.


We can also do squats overhead with dumbbells or Turkish, one of the most complete exercises because we exercise the lower, trunk and even upper muscles, because the key to exercise is keeping the dumbbell above your head.

Raise the dumbbell over your head and lower it as if you were going to do a normal squat. It sounds easy, but it is not and can be made easier or more difficult by holding the dumbbell in both hands, one hand or with a dumbbell in each hand.

Photos: Routines and

How to do dumbbell squats - Step 4


Finally, we can use the dumbbells to do the sumo or open squat. Spread your legs beyond shoulder width, with your knees and feet pointing outward in a V shape, and take the dumbbell in front of your body. Then, lower until the buttocks and knees are parallel, and remember to keep your torso straight.

If your idea is to strengthen your gluteus muscles, we recommend that you read our article on doing squats for glutes.

How to Do Dumbbell Squats - Step 5

Image: Mundo

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