Strength

Dumbbell Squat

The Dumbbell Squat is a key exercise for strengthening legs, hips, thighs, and glutes. It boosts core stability, balance, and enhances lower body strength, flexibility, aiding in daily movements.
View all exercises
Dumbbell Squat instructions
Step-by-step instructions
1
Stand with your feet shoulder-width apart, and hold a dumbbell in each hand at your sides.
2
Bend your knees and lower your body as if sitting back into a chair.
3
Keep your back straight and your head looking forward.
4
Press through your heels to return to standing position.
5
Repeat the motion for the programmed number of reps. Avoid rounding your back or standing on your toes.
Stand with your feet shoulder-width apart, and hold a dumbbell in each hand at your sides.
Bend your knees and lower your body as if sitting back into a chair.
Keep your back straight and your head looking forward.
Press through your heels to return to standing position.
Repeat the motion for the programmed number of reps. Avoid rounding your back or standing on your toes.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Cable Staggered Stance Row with trainwell
Cable Staggered Stance Row
The Cable Staggered Stance Row is a dual-purpose workout for your upper and lower body. It mainly targets your back muscles, boosts strength, and enhances balance and stability owing to the uneven weight distribution from the staggered stance.
Try it out
Mobility
Bodyweight Standing Hip Rotation with trainwell
Bodyweight Standing Hip Rotation
Bodyweight Standing Hip Rotation enhances lower body flexibility & hip mobility. This warm-up exercise involves rotating hips in a circular motion to strengthen hip, back, and core muscles. Ideal for stability, flexibility, rehab, and prevention.
Try it out
Bodyweight
Dip Position Leg Raise with trainwell
Dip Position Leg Raise
Boost your core and upper body strength with the challenging Dip Position Leg Raise. This effective exercise improves stability, balance and posture by targeting your lower abs. With regular practice, you can achieve better conditioning for overall body strength.
Try it out
Start your fitness journey today
Enjoying exercises like Dumbbell Squat, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer