How to Do a Dumbbell Squat

Squats are one of the most effect exercises to work your lower body.?

Why? It’s because squats is a multi-joint and multi-muscle exercise which targets all the muscles of the hips, glutes and thighs, meaning it works most of your lower body muscles in one single move. Talk about getting work done for less time.

Another beauty of squats is that it’s easy to advance and add effectiveness. Simply adding weights such as dumbbells to your squats makes the exercise even more effective at shaping your thighs and firming the glutes. By advancing your squats, your muscles have to work that much harder to overcome the resistance from the dumbbells each time your squat. 

If you’re new to exercise and have never performed squats before, start with bodyweight squats. As you build enough core and leg strength, challenge yourself by adding resistance such as dumbbells to increase the workload and intensity of the exercise. 

Whether your fitness goal is to lose weight, lose leg fat, and slim down your thighs, squats are the shortest shortcut you can find in exercise.

Benefits of Squats

In addition to a great butt and thigh toning benefit, squats also make your legs stronger. If you are new to squatting, start with a bodyweight squat. Bodyweight squats require no additional equipment and only use your body weight as resistance. After learning how to squat correctly, come back to this page to learn how to perform Dumbbell Squats.

How to Do a Dumbbell Squat 

If you can do more repetitions with ease, you may use heavier dumbbells to perform this exercise.

  1. Stand as tall as you can with your feet spread slightly wider than shoulder width apart. Hold a dumbbell on each side with arms hanging straight down. 
  2. Look straight ahead, and keep your torso as upright as possible for the entire exercise with your lower back slightly arched. Tighten your abs and bend your knees. From the position, lower and push back your hips as far as you can into a squat position with your thighs almost parallel to the floor. 
  3. Push through your heels to return to the starting position and repeat to complete the set.

Exercise Table

10-122-3MediumGym or Home


  • Don’t round your lower back. 
  • Keep your dumbbells close to the body.
Misato Alexandre


After making healthy living a priority, Misato lost over 20 lbs in less than 90 days. Instead of weight loss being a dreading experience, living the lifestyle of health and fitness granted her more happiness and joy than ever before. She co-founded Fitwirr to make health and fitness simple for everyone and share her tips through writing evidence-based articles on nutrition, weight loss, and exercise.

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