Dumbbell Squat

The squat is one of the best-known exercises for the legs. It is a compound, or multi-joint, exercise; an exercise that involves multiple joints and muscle groups. This is also evident from the long list of muscles involved, as mentioned above.

There can be many differences in how the squat is performed, such as with or without added weight, the type of weight, and where the weight is placed. Working with dumbbells may prove easier than working with a barbell behind the neck. It may also limit the need to bend from the hips and lower back. However, the amount of weight that can be added with dumbbells is quickly limited.

Dumbbell squat execution

1
Stand with your feet approximately shoulder-width apart and the dumbbells in your hands.
2
Lower yourself slowly as if sitting on a chair that could be pulled away at any moment. Finish at the point where the (top of the) thighs are parallel to the floor.
3
Push yourself upward by pressing your feet firmly into the floor.

Dumbbell squat

Muscles involved:

Legs:

Quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris)
Hamstrings

Glutes:

Gluteus maximus, medius, and minimus

Pelvis:

Iliacus (hip flexor)
Psoas major (hip flexor)

Calves:

Gastrocnemius
Soleus

Abdominals:

Rectus abdominis (rectus abdominis muscle)
Obliquus externus abdominis (external oblique muscle)
Obliquus internus abdominis (internal oblique muscle)
Transversus abdominis (transverse abdominal muscle, ‘corset muscle’)

(Lower) back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

Dumbbell squat technique

Safety

Build up the weight gradually. The squat involves multiple large muscle groups and joints, all of which must be prepared for the required exertion.

Technical execution:

There is much discussion about the correct technical execution of the (different forms of the) squat. Many studies have examined the involvement of different muscles and the load on different joints.

How deep should you descend, and how wide should your feet be? How far forward do you bend from the hips/lower back? For weightlifters, there are rules that answer some of these questions about execution. In other cases, however, the purpose of the squat and the dimensions and mobility of the person performing it may result in different executions.

A coach should be able to explain which execution is most suitable for you. At fitsociety.nl you can find several articles that discuss this in detail. For good background knowledge about the execution, we therefore recommend these articles.

Squatting with long legs

Five common mistakes when squatting

Weightlifting shoes: Benefits when squatting

Squatting: Knees past the toes?

Squat for women