# Squat (Dumbbell)

> The dumbbell squat is a squat with weights held at your sides that trains your quads, glutes and inner thighs.

Page: https://fitnessie.app/exercises/dumbbell-squat/
Type: Dumbbell · Squat
Demo video: https://fitnessie.app/demos/squat-dumbbell/477dabeafb4efc9d.mp4

## How to do it

1. Stand with your feet about hip width apart, toes turned out slightly, a dumbbell in each hand at your sides.
2. Brace your core and keep your chest up.
3. Sit your hips back and bend your knees to lower.
4. Go down until your thighs are about parallel to the floor.
5. Press through your heels to stand.

## Key cues

- Chest up, back straight
- Heels stay flat
- Knees track over your toes
- Arms hang straight

## Common mistakes

- Letting your knees cave in
- Rounding your back at the bottom
- Heels lifting off the floor
- Bending your arms to curl the dumbbells

## Muscles worked

- Primary: Quads, glutes, adductors and lower back
- Secondary: Calves

## Equipment

Dumbbells.

## Variations

- [Squat (Barbell)](https://fitnessie.app/exercises/back-squat/)
- [Squat (Smith Machine)](https://fitnessie.app/exercises/smith-machine-squat/)

## References

- [StrengthLog: Dumbbell Squat](https://www.strengthlog.com/dumbbell-squat/)
- [Liftosaur: Dumbbell Squat](https://www.liftosaur.com/exercises/dumbbell-squat)