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Upper Legs · Dumbbell
Dumbbell Kneeling Squat
Dumbbell Kneeling Squat is a beginner compound strength exercise that works the glutes (upper legs), with the hamstrings and lower back assisting. It needs a dumbbell. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
How to do Dumbbell Kneeling Squat
- Begin in a kneeling position with both knees on the floor, torso straight upright from knees to shoulders. Holding a dumbbell in each hand with a neutral grip (palms facing each other) at shoulder height.
- Bend your knees further pushing your hips backward to sit back onto your heels, keeping your torso upright.
- Push your hips forward and squeeze your glutes to return to the starting position.
- Repeat the movement for the desired number of repetitions, maintaining a controlled motion throughout.
Form tips
- Squeeze your glutes as you push your hips forward to maximize muscle activation.
- Keep your torso upright and avoid leaning forward during the movement.
- Use a controlled motion to avoid putting strain on your knees.
Dumbbell Kneeling Squat alternatives
More glutes exercises
Dumbbell Kneeling Squat FAQ
What muscles does Dumbbell Kneeling Squat work?
Dumbbell Kneeling Squat mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus and Quadriceps Femoris). The hamstrings and lower back work as secondary muscles.
What equipment do you need for Dumbbell Kneeling Squat?
You need a dumbbell.
How many sets and reps of Dumbbell Kneeling Squat should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Kneeling Squat good for beginners?
Yes. Dumbbell Kneeling Squat is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Dumbbell Kneeling 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 Kneeling Squat?
Other exercises for the glutes include Barbell Kneeling Squat, Resistance Band Squat, Resistance Band Squat Jump and Bent Leg Side Kick (Kneeling).
For developers
Use Dumbbell Kneeling 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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