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Upper Legs · Dumbbell
Dumbbell Press Squat
Dumbbell Press Squat is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings, triceps and chest assisting. It needs a dumbbell. 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
- Shoulders · Deltoids
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Triceps · Triceps Brachii
- Chest · Pectoralis Major
How to do Dumbbell Press Squat
- Stand with your feet shoulder-width apart, holding a dumbbell with both hands close to your chest.
- Lower your body into a squat position by bending your knees and hips. Make sure your thighs are parallel to the floor and your knees do not go past your toes.
- At the bottom of the squat, stay in position and press the dumbbell forward in front of your chest twice by extending your arms fully, then bring it back to your chest.
- Push through your heels to stand up and return to the starting position. Repeat for the desired number of repetitions.
Form tips
- Ensure your knees track over your toes and avoid letting them cave inward.
- Ensure the dumbbell moves in a straight line in front of your chest.
- Use a weight that allows you to perform the exercise with proper form.
Dumbbell Press Squat alternatives
More quads exercises
Dumbbell Press Squat FAQ
What muscles does Dumbbell Press Squat work?
Dumbbell Press Squat mainly works the quads in the upper legs (Quadriceps Femoris, Deltoids, gluteus maximus and gluteus mideus). The hamstrings, triceps and chest work as secondary muscles.
What equipment do you need for Dumbbell Press Squat?
You need a dumbbell.
How many sets and reps of Dumbbell Press 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 Press 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 Press 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 Press Squat?
Other exercises for the quads include Landmine Squat and Press, Bodyweight Full Squat With Overhead Press, Bodyweight Squat and Hack Squat Machine Squat.
For developers
Use Dumbbell Press 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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