QUADRICEPS · DUMBBELL
How to do the dumbbell squat
The dumbbell squat trains your quadriceps, with help from your hamstrings, glutes. Here is how to do it with good form.
Step by step
- Grab a pair of dumbbells and stand tall with your arms straight and to your sides.
- Bring your shoulders back, engage your abs, and have your feet in a comfortable stance.
- Take a breath and descend by bending your knees.
- Move down until your thighs are parallel to the floor, and keep your heels in contact with the ground.
- Press through your heels to move up and exhale near the top.
Muscles worked
| Primary | Quadriceps |
|---|---|
| Secondary | Hamstrings, Glutes |
| Equipment | Dumbbell |
Sets and reps
| Strength | 3–5 sets of 3–6 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 8–12 reps, 1–2 min rest |
| Muscular endurance | 2–3 sets of 15–20 reps, 30–60 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your quadriceps
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