Dumbbells Squats

Hold a dumbbell in each hand at your sides or at your shoulders. Squat down, keeping your weight on your heels. Press back up to standing. Maintain a straight back and avoid letting your knees collapse inward.

QUADRICEPS · LOWER BODY

Dumbbells Squats: how the movement is executed

How it is executed

Hold a dumbbell in each hand at your sides or at your shoulders.
Squat down, keeping your weight on your heels.
Press back up to standing.
Maintain a straight back and avoid letting your knees collapse inward.

Muscles worked: Quadriceps
Primary muscle: Vastus lateralis
Equipment: Dumbbell
Movement pattern: Lower body
Difficulty: Intermediate
What it is for: StrengthHypertrophyStability

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Variations and substitutions

Barbell Front SquatBarbell Wall SitWall Sissy SquatsBodyweight Back Squat ExplosiveBarbell Back SquatsBarbell Bodyweight SquatsBodyweight Smitch Machine SquatsSmith machine

Quadriceps exercises Dumbbell exercises Estimated 1RM calculator Back to the library

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Software that adjusts loads from RIRYour client reports RIR when the exercise ends. Kaizer recalculates the estimated 1RM and writes the next load into the weeks you did not touch. The ones you touch stop.Kaizer vs TotalGainsHead-to-head comparison, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.

Glossary and calculators

Training splitA training split is how the week's work is distributed across the available days.Training frequencyTraining frequency is how many times per week a muscle receives direct work.Estimated 1RM calculatorWhat is your estimated 1RM?

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Dumbbells Squats

Program your clients' routines from these exercises, without the spreadsheet.

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