Male model ex_OCBV4W

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Upper Legs · Dumbbell

Dumbbell Bench Squat

intermediatestrength

Dumbbell Bench Squat is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a dumbbell and a bench. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Quads
Body part: Upper Legs
Equipment: Dumbbell
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Quadriceps · Quadriceps Femoris
Glutes · gluteus maximus, gluteus mideus

Secondary muscles

Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Calves · Gastrocnemius, Soleus

How to do Dumbbell Bench Squat

Stand with your back facing a bench with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
Lower yourself into a squat by bending your knees and hips, keeping your chest up and back straight, until your thighs are parallel to the floor and your buttocks lightly touch the bench.
Push through your heels to stand back up to the starting position, fully extending your hips and knees.
Repeat the movement for the desired number of repetitions, maintaining proper form throughout.

Form tips

Focus on pressing through your heels to activate your glutes and quadriceps effectively.
Breathe in as you lower into the squat and exhale as you push back up to the starting position.
Use a controlled, steady pace to maximize muscle engagement and maintain balance.

Dumbbell Bench Squat alternatives

Bodyweight Squat

Quads · beginner

Barbell Front Chest Bench Squat

Quads · intermediate

Barbell Low Bar Squat

Quads · intermediate

Barbell Jump Squat

Quads · intermediate

More quads exercises

Kettlebell Suitcase Squat

Quads · intermediate

Hack Squat Machine Squat

Quads · beginner

Bodyweight Wall Squat

Quads · intermediate

Dumbbell Goblet Squat

Quads · intermediate

Cable Goblet Squat

Quads · beginner

Curtsy Squat

Quads · intermediate

Dumbbell Offset Squat

Quads · intermediate

Barbell Full Squat

Quads · intermediate

Dumbbell Bench Squat FAQ

What muscles does Dumbbell Bench Squat work?

Dumbbell Bench Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.

What equipment do you need for Dumbbell Bench Squat?

You need a dumbbell and a bench.

How many sets and reps of Dumbbell Bench Squat should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Bench Squat good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.

How many calories does Dumbbell Bench Squat burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Dumbbell Bench Squat?

Other exercises for the quads include Bodyweight Squat, Barbell Front Chest Bench Squat, Barbell Low Bar Squat and Barbell Jump Squat.

For developers

Use Dumbbell Bench Squat in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_OCBV4W" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_OCBV4W",
  "name": "Dumbbell Bench Squat",
  "model": "male",
  "target": "Quads",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_OCBV4W/mp4-720.mp4?…",
    "poster": "https://…/ex_OCBV4W/poster.jpg?…"
  }
}