Legs
Dumbbell Squat
A squat with a dumbbell resting on each shoulder. It's the simplest way to load a squat at home, and it builds your quads and glutes while your core and upper back keep you tall.
- Works
- Quads, glutes, core
- Equipment
- A pair of dumbbells
- Load
- Medium
How to do it
- 1Stand with your feet about shoulder width apart, toes turned out slightly. Lift the dumbbells up and rest one end of each on top of your shoulders, elbows pointing down.
- 2Brace your core and stand tall.
- 3Sit your hips back and down until your thighs are about parallel to the floor, or as low as you can with your heels down and your chest up.
- 4Push through your whole foot to stand back up.
Cues
- Dumbbells stay on your shoulders, elbows down.
- Chest up the whole way down.
- Knees out over your toes.
Common mistakes
- Elbows flaring forward. That pulls the dumbbells off your shoulders and tips you forward. Keep your elbows pointing down.
- Heels lifting. Keep your weight in your whole foot. If they still come up, widen your stance a little.
- Folding forward at the bottom. Only go as low as you can with your chest up and your back flat.
Easier
Go lighter, or squat down to a bench or box behind you so you know where the bottom is.
Harder
Take 3 seconds on the way down, or pause for 1 second at the bottom.
Try it: 3 sets of 8 to 12 reps, or 30 seconds on and 30 off.
Where should you hold dumbbells for squats?
Wherever you can keep your chest up. Resting them on your shoulders frees up your grip and loads both legs evenly. At your sides or one at your chest (a goblet squat) works too. Use the one that lets you squat deepest with good form.
