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The Dumbell SquatThe dumbell squat is an excellent exercise for anyone new to weight lifting, or for anyone for whom back squats aren’t recommended. They are quick to learn, require little focus on form, and are a good introduction to leg training with weights. They are also convenient, and wells-suited to home workouts. Whereas barbell squats require a squat rack, a barbell, and hours of training just to perfect the form, dumbell squats can be performed at home, right off the bat, by pretty much anyone. All you need is a pair of dumbells. Which muscles does it work?Similar to the barbell squat (or back squat), the dumbell squat targets the quadriceps, glutes and hamstrings. As the weight is held in your hands at your sides, there is not nearly as much stress on the lower back as with a barbell squat. If you aren’t using lifting straps, the dumbbell squat will also give your forearms a decent workout. Due to the altered bio-mechanics, squatting with dumbells will give you a somewhat different workout than using a barbell. The glutes are less active, and depending on your body shape, you’ll either end up working the quads or lower back more than you would squatting with a barbell. Also the closer your feet position, the more
you’ll work your quadriceps. TechniqueChoose a light weight to warm up with. Stand with feet shoulder width apart, or slightly closer with toes pointing straight forward. Grasp dumbells tightly. Let your arms hang straight down at your sides and look straight ahead. Begin the squat by descending, bending at the knees and hips, keeping your back slightly arched. The correct squatting form is a “sitting” motion. Keep your chest out, back arched and stay looking directly ahead as you descend. Descend as deep as you feel comfortable with –
preferably at least until your thighs are parallel to the floor. Push
down through your heels and rise out of the bottom of the squat until
your legs and back are fully extended and you are standing upright.
That’s one repetition. How to incorporate the dumbell squat into your trainingIf you’re training for general fitness or basic functional strength, 3 sets of 8-10 reps, performed 2 or 3 times per week will be sufficient. End your sets before your muscles reach failure (i.e., the point at which you just can’t do even more rep). Add some weight when you can comfortably complete 3 sets of 10 reps in a session. You can check the routines section for information on beginner routines and home workouts that include dumbell squats. If you’re looking to gain significant size or strength, you probably want to stick with twice per week or less. Also if you’re lifting seriously for mass or strength, you’ll come to a point in your training where your leg strength overtake your forearms, and you struggle to hold the dumbells, even with lifting straps. In fact at this level, even the size of the dumbells required for a good leg workout can make them cumbersome and unwieldy. At that point you might want to think about making
the switch to some form of barbell squat to further your leg training.
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