You want to get fit, but your gym isn't fully functional. Is that stopping you? For those people who love working out, this can be a big problem, especially if they need a lot of different equipment for their routines. But even if you only have dumbbells, you can still get a great workout. Fortunately, dumbbell squats can help you make significant progress.
This article shows you different kinds of dumbbell squats that you can do to make your muscles stronger. You will also learn the proper way to perform these exercises to guarantee effective workouts.
How to Perform Dumbbell Squats
Before squatting, it's important to think about the various holding postures. There’s a variety of gripping postures available while using dumbbells, including:
- Arms extended down to your sides
- Front rack position
- Goblet position
- Overhead position
Using adjustable dumbbells and altering your resting position can change how hard the exercise is, how much weight you can lift, and which other muscles you work. How you hold the bars, on the other hand, doesn't change how the squat works. So, you can follow a general form to help you get started. Here’s how:
- Place your feet about hip-width apart or slightly wider if necessary. Keep your chest raised and your core firm as you slide your shoulder blades backward and lower yourself.
- As though you were going to sit on a chair or bench, bend your knees, and bring your hips back and down. You will descend until your legs are parallel to the floor. Remember to align your knees, hips, and feet when you bend.
- Maintain a straight posture and a strong core as you push through your feet to stand up after reaching the bottom of the action and completely extending your body. Then, clench your hips as you ascend.
Following these steps, you can perform a proper squat even with limited equipment, ensuring you target the right muscles and maintain good form throughout your workout.
Best Dumbbell Squats for Your Muscle and Strength
For those looking to bulk up and strengthen their muscles, here are 7 dumbbell squat variants to try.
1. Classic Dumbbell Squat
Because it’s the version most commonly associated with the exercise, this one is called the traditional dumbbell squat. Hold a dumbbell in each hand and keep your arms at your sides while you do this move. So, a normal squat with dumbbells looks more like a deadlift. In any case, it's an excellent method for building gluteal and quadriceps strength.
Workout Procedure:
- Position yourself so that your toes point slightly outward and your feet are shoulder-width apart. Maintain a sideways position while holding dumbbells with the hands facing in. Then, collapse your shoulders and tighten your abs.
- Squat down with your knees bent until your thighs are roughly parallel to the floor. You must keep your lower back straight. If your knees and flexibility permit, descend further.
- Get back up and repeat the exercise.
2. Goblet Squat
Goblet squats were performed with a single dumbbell in the past. Nevertheless, they only need one dumbbell to reap the same advantages. Goblet squats are great for beginners since they require proper form when squatting. If you're an experienced lifter seeking a safe way to work your quads, they're also a fantastic option.
Workout Procedure:
- Place one barbell in front of your chest, just below your chin. Then, raise your hands to your sides and push them firmly against the inside surfaces of the weight plates to create a vertical grip.
- Turn your toes slightly outward as you step into a shoulder-width posture. Then, tighten your abs and lift your body.
- Bend your knees and squat down until your thighs are almost straight out from your body. Keep your lower back straight. If you can do so, descend further.
- Get back up on your feet by pounding them on the floor.
- Lastly, reset your core and repeat the procedure.
3. Cyclist Squat
When squatting, many lifters find it difficult to go below parallel. This is typically a problem with ankle mobility. But to solve this issue, you can try lifting your heels and placing them on blocks. By doing so, you can also promote quad activation. Also, depending on your preference, the dumbbells can be held at your sides or in front of your chest for this exercise.
Workout Procedure:
- Position two small weight plates on the floor, spaced between shoulder and hip-width apart. Then, place your heels on the plates as you stand. You should keep one dumbbell held upright over your chest or one in each hand. Then, hold your abs firmly.
- Bend your legs to your sides to get into a deep squat. Then, let your knees go forward to work your quadriceps.
- Lastly, press down firmly on the floor with your toes, then go back to square one.
4. Dumbbell Bulgarian Split Squat
Using dumbbells, you can elevate the front leg's stress level in the Bulgarian split squat, an exercise that expands upon the standard split squat. Also, you'll need even more deft footwork and a wider range of motion to perform this exercise. To sum up, this dumbbell squat exercise is top-notch.
Workout Procedure:
- Turn your back on the exercise bench as you stand. Position it two or three feet behind you. With your arms at your sides, grasp dumbbells with both hands. Make your core tighter, and pull your shoulders back and down.
- Put your foot on the bench behind you with the shoelaces pointed downward, bending one leg.
- Bend both legs till your back knee is as close to the floor as possible. Your front leg should hold the majority of your weight while your back leg provides support and balance.
- After you sit back down, do the specified number of reps.
- Once you've done it, take a short break, switch legs, and do it again. Then, consistently perform the same number of repetitions on both legs.
5. Front Rack Squat
Doing a front squat with dumbbells is not easy. The leg workout is not necessarily more difficult than the others. Rather, you will have to put more effort into sustaining the weights. Your legs, arms, and upper body will all benefit from this exercise routine. Additionally, athletes will reap many benefits from this exercise routine.
Workout Procedure:
- Position yourself so that your feet are hip-width apart or somewhat wider.
- Place one end of the dumbbells on top of your shoulder as you raise them to shoulder height. Hold your hands in a parallel position with your thumbs facing inward. Then, keep your elbows and shoulders parallel to the ground. Lower and rear your shoulders and tense your abdominal muscles.
- Get into a squatting position with your legs bent until your thighs are parallel to the floor. You can dip further if it's possible. Most importantly, you must keep your lower back straight.
- Get back up and repeat the routine.
6. Single-arm Dumbbell Overhead Squat
A one-arm squat may appear to be a simple workout at first appearance, but it’s one of the most physically demanding activities among the ones listed here. Lifting a heavy object while keeping proper posture tests your agility, stability, and core strength. Remember that you may be working out hard, so don't overdo it too quickly.
Workout Procedure:
- Raise and maintain a dumbbell position over your head. Then, get into a shoulder-width position as you step out. You can move your toes slightly apart while doing this exercise. After that, get your abs in and your shoulder stabilized.
- Bend at the knees and squat until your thighs are almost parallel to the floor, but don't lean to one side. Stay with a vertical posture with your arm raised above your head.
- Get back up and repeat the steps.
- After you've rested for a while, switch sides and repeat with the other arm.
7. Split Squat
Dumbbell squats, in general, provide equal stress on both legs. However, the front leg takes up over 60% of the weight in split squats, which is great for the quads since they get a good overload. If you like to train with lighter dumbbells but still want to challenge your quads, the split-squad is a great alternative.
Workout Procedure:
- Hold the dumbbells with both hands, and keep your arms by your sides. Then, step one foot in front of the other to form a split stance. Next, grasp the ground with your back foot and stand tall. Ensure you pull your shoulders back and down and tighten your core.
- Lift your back knee to a height of approximately an inch above the floor while bending both legs.
- Stand back up and repeat.
- Take a short break, switch legs, and repeat the workout procedure. Perform the same amount of repetitions on each side.
Tips for Practicing Dumbbell Squats Properly
Before you start squatting with dumbbells, think about these common mistakes to prevent injuries and guarantee effective workouts.
- Align your knees over your feet: Avoid bending or collapsing your knees. Instead, maintain a neutral stance throughout the whole range of motion.
- Set your back straight: Squatting with dumbbells requires you to keep your upper body straight and your spine unbent. Keep your back straight as you lower yourself during the exercise.
- Use weights you can control: Start with smaller dumbbells and gradually raise their weight.
The Working Muscles of the Dumbbell Squat
A compound exercise is any variation of the dumbbell squat. This means that it necessitates the coordinated movement of multiple muscle groups and two or more joints. Dumbbell squats engage almost every muscle group below the waist and a few above.
When you do dumbbell squats, you work the following muscles especially well:
Core
Core refers to the muscles in the middle of the body. The transverse abdominis, the obliques, and the rectus abdominis are the muscles in this group. When you do any kind of dumbbell squat, these muscles help keep your lower back steady. They work like a natural corset or training belt. The abs flex to support the spine as you lift heavier weights.
Forearms
Using your forearms and legs in tandem with dumbbells is a need for many forms of the squat. You might be unable to use a hefty weight or do many reps if your grasp isn't correct. Using lifting straps to improve your grip is one method for making the surface less slick, while using chalk is another.
Upper body
Although dumbbell squats primarily target the lower body, the inclusion of the upper body in the movement is a nice bonus. Some or all of the following upper-body muscle groups will be worked out depending on the dumbbell squat variation:
- Biceps (front upper arm muscles)
- Triceps (back upper arm muscles)
- Deltoids (shoulder muscles)
- Latissimus dorsi (upper back side)
- Rhomboids (muscles between shoulder blades)
- Trapezius (upper back muscles)
Gluteus maximus
The biggest and maybe strongest muscle in the body is the gluteus maximus. Allowing the hip to expand is its primary function, albeit it also aids in external rotation and serves primarily as a hip stabilizer. The glutes get more engaged in a deep squat.
Hamstrings
You can find your hamstrings on the inside of your legs. They straighten your hips and bend your knees. Three muscles comprise the hamstrings:
- Biceps femoris
- Semimembranosus
- Semitendinosus
When you squat with dumbbells, remember that your hips and quadriceps do most of the work, and your legs carry you.
Quadriceps
The quadriceps are one tendon made up of four different muscles. This muscle is made up of the rectus femoris, the vastus medialis, the vastus intermedius, and the vastus lateralis. In front of your legs, they are called the quads and rectus femoris. They help you bend your knees and hips.
Hip abductors
The outside of the thigh and hips have muscles that move the leg away from the middle of the body. These are the muscles that move your hips. To move the hips back and forth, the tensor fascia latae, the gluteus medius, and the gluteus minimus all work. Your hip abductors keep your knees from moving in more than they move out when you squat with dumbbells.
Hip adductors
Your legs are drawn in nearer your body's midline by the adductors. Keeping your knees from collapsing is the primary function of dumbbells during squats. But deep squats usually make your adductors work harder. Longus, brevis, and magnus are the names of the three adductor muscles, which show how long and wide they are.
Reasons You Should Use Dumbbells for Squats
Squatting is the best thing you can do for your health. Plus, it makes your knees stronger and more bendy. But squats with dumbbells might help you reach other goals, like getting stronger or working on a certain muscle group. Here are some reasons why you should try dumbbell squats:
Less Stress on the Lower Back
Because of where the barbell is placed in front and back squats, some types of dumbbell squats take less stress on the lower back. This style can help people whose lower backs are weak or hurt.
Strengthen Your Lower Body Core
Dumbbells' added weight stimulates the posterior chain muscles, which comprise the gluteus maximus and hamstrings. Squatting with dumbbells also strengthens the muscles that support the lower extremities.
Beginner-Friendly
Dumbbell squats are an excellent alternative for beginners. Using proper technique for dumbbell squats is an excellent method to progress to more advanced squat varieties such as barbell, sumo, and Bulgarian split squats.
No Squat Rack Needed
Barbell squats require squat racks. Nothing should go wrong if your gym has everything you need. To do front and back squats, you'll need a squat rack. Sometimes, you might not be able to use all the weights at the gym, or you might just want to work out at home. In that case, you can do squats with dumbbells.
Train to Failure in Safety
Squatting to failure while lifting a heavy barbell poses a significant risk of injury. Squats performed from the front are not much safer. Unlike attempting to rerack a heavy barbell, all you have to do with most dumbbell squats is drop the weights when your set is over. So, be careful not to step on your toes as you release the weights.
Ideal for Drop Sets
Drop sets are usually not a good idea when doing barbell squats. It simply takes too much time to lower the barbell weight by 10-20% for drop sets to be effective. However, you can complete squat drop sets with dumbbells, which will increase the intensity of your workout and induce a pump.
Improve Your Squats by Using Dumbbells
No matter how fit you are now, dumbbell squats will help you get stronger and build muscle. Squats come in many forms, such as the overhead squat, the front rack squat, and the goblet squat. All of these can help your body adapt and build power in different muscle groups.
Get the best dumbbell set with a variety of rack choices to take your workouts to the next level. With good equipment, you can reach your full ability.