How to do the Dumbbell Squat
- Stand tall, holding a dumbbell in each hand at your sides.
- Keep your torso upright, gaze forward, and bend your knees and hips.
- Lower down until your hips reach knee level.
- Push through your whole foot to return to the starting position.
- Maintain a straight back throughout the entire movement.
Full technique — 7 steps
- Stand with feet about shoulder width apart, holding a dumbbell in each hand at your sides.
- Set your ribs over hips, let the dumbbells hang still, and keep your gaze forward.
- Tighten your stomach and begin the squat by bending knees and hips together.
- Lower straight down, keeping your heels planted and your knees pointing the same way as your feet.
- Descend until your hips reach knee level or slightly below without losing spinal position.
- Drive through your whole foot to stand, extending knees and hips at the same time.
- Finish tall with hips fully extended and dumbbells steady at your sides.
Common mistakes
- Letting knees cave inward
- Shifting onto the toes
- Folding chest down excessively
- Cutting the squat high
- Letting dumbbells swing forward
Form cues
- Sit between your heels
- Keep dumbbells quiet
- Knees point where feet point
- Balance over middle of foot
