Dumbbell Squat
- Primary musclesQuads
- EquipmentDumbbell
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
Muscles worked
Primary muscles
Secondary muscles
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Dumbbell Squat".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsHold a dumbbell in each hand with palms facing in, and stand tall with your feet about shoulder-width apart and toes turned out slightly.
Keep your head up and your back straight, then bend your knees and sit your hips down and back.
Lower until your thighs are about parallel to the floor, keeping your heels flat and your gaze ahead.
Exhale and drive through your heels to stand back up, squeezing your glutes at the top.
Reset your posture and repeat for the planned reps.
If your knees cave inward, push them out over your toes as you go down.
A wider stance shifts more work to the inner thighs and glutes, a narrower one to the quads.
Use wrist straps if your grip gives out before your legs do.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.