Dumbbell Squat

Purpose of the exercise

Strength exercise for the thighs (quadriceps, hamstrings), glutes (gluteus maximus, medius), lower back (erector spinae) and core. Improves leg strength, functional squat pattern and balance. Also effective for developing grip strength (when holding dumbbells) and for training squat movement with less axial load on the spine compared to barbell squats.

Supplies

• Two dumbbells (equal weight)
• Flat, stable surface
• Sufficient space to squat
• Optional: squat shoes or stable sports shoes

Starting position

1. Stand upright with feet shoulder-width apart or slightly wider
2. Grab a dumbbell in each hand
3. Let the dumbbells hang along your body (suitcase style) with neutral grip
4. Or: hold one dumbbell vertically in front of your chest (goblet style)
5. Toes pointed slightly outwards (5-15 degrees)
6. Keep your chest out and back straight
7. Eyes forward (not down)
8. Tighten your core
9. Shoulders back and down

Implementation

1. Start the movement by moving your hips backwards
2. Bend your knees at the same time and squat down
3. Hold the dumbbells stably along your body or in front of your chest
4. Descend until your upper legs are parallel to the ground (or deeper)
5. Keep your knees in line with your toes (don't let them fall inwards)
6. Keep your chest up and back neutral
7. Push back up explosively via your heels and midfoot
8. Stretch your hips and knees at the same time
9. Come back to the starting position
10. Tighten your buttocks at the top

Points of interest

• ✓ Keep your knees in line with your toes during entire movement
• ✓ Push through your heels and midfoot (not on toes)
• ✓ Keep your chest up and back neutral
• ✓ Keep the dumbbells stable and controlled
• ✓ Descend in a controlled manner (2-3 seconds)
• ✓ Breathe in when lowering, out when rising
• ✗ Avoid your knees falling inwards (valgus)
• ✗ Don't let your heels get off the ground
• ✗ Don't round your lower back (maintain neutral spine)
• ✗ Don't lean too far forward
• ✗ Do not swing or move the dumbbells
• ✗ Don't come halfway up (full range of motion)

When this exercise?

This exercise is suitable for beginners who want to learn the squat pattern without the technical complexity of barbell squats. Ideal for home training without access to squat rack. Very effective as an alternative for back pain as there is less axial load on the spine. Perfect as an accessory leg exercise after main compound exercises or as a main leg exercise for general fitness. Also valuable for the elderly or people in rehabilitation who want to build leg strength with safer variant (in consultation with physiotherapist). Suitable for function training and everyday strength. Can be used as a warm-up for heavier barbell squats. In case of knee problems, hip problems or limited mobility, have it assessed by a physiotherapist first. Start with light dumbbells and focus on perfect squat technique - knees in line, chest up, neutral back. Build up weight gradually. Limiting factor is often grip strength and shoulder fatigue with heavy dumbbells - consider barbell squats for further progression.