Male model ex_THTS2S

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Upper Legs · Dumbbell

Dumbbell Squats

intermediatestrength

Dumbbell Squats is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves 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
Glutes · gluteus maximus, gluteus mideus

Secondary muscles

Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Calves · Gastrocnemius

How to do Dumbbell Squats

Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. Keep your chest up and shoulders back.
Bend your knees and push your hips back as if you are sitting in a chair, lowering your body into a squat position. Ensure your knees do not extend beyond your toes.
Continue lowering until your thighs are parallel to the floor, keeping your weight evenly distributed through your heels.
Push through your heels to stand back up to the starting position, squeezing your glutes at the top.

Form tips

Keep your feet flat on the floor to maintain stability.
Align your knees with your toes throughout the movement to prevent straining your knees.
Lower yourself in a controlled manner to maintain balance and form.

Dumbbell Squats alternatives

Bodyweight Squats

Kettlebell Squats

Barbell Bench Squats

Barbell Front Squats

More quads exercises

Jump Squats Bodyweight

Quads · intermediate

Goblet Kettlebell Squats

Quads · intermediate

Bodyweight Squats Hold

Quads · beginner

Dumbbell Narrow Stance Squats

Quads · intermediate

Front Squats Dumbbell Low

Quads · intermediate

Feet Together Barbell Squats

Quads · intermediate

In and Out Squats

Quads · intermediate

Assisted Pistol Squats

Quads · advanced

Dumbbell Squats FAQ

What muscles does Dumbbell Squats work?

Dumbbell Squats 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 Squats?

You need a dumbbell.

How many sets and reps of Dumbbell Squats 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 Squats 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 Squats 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 Squats?

Other exercises for the quads include Bodyweight Squats, Kettlebell Squats, Barbell Bench Squats and Barbell Front Squats.

For developers

Use Dumbbell Squats 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.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_THTS2S" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_THTS2S",
  "name": "Dumbbell Squats",
  "model": "male",
  "target": "Quads",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_THTS2S/mp4-720.mp4?…",
    "poster": "https://…/ex_THTS2S/poster.jpg?…"
  }
}