Should I hold dumbbells at my sides or at my shoulders?

Holding dumbbells at your sides is the standard dumbbell squat and allows you to use heavier weights with less upper body fatigue. Holding them at your shoulders (goblet or front-loaded position) is a different variation that increases core demand and changes the loading pattern.

How does the dumbbell squat compare to the barbell back squat?

The dumbbell squat places less compressive load on the spine and requires less mobility since the weight is not on your back. However, you will be limited by grip strength and the maximum dumbbell weight available, making barbell squats better for moving heavier loads.

What stance width should I use for dumbbell squats?

A shoulder-width stance works well for most lifters and emphasizes the quadriceps. You can experiment with a slightly wider stance if it feels more comfortable or if you want to increase glute and adductor involvement.

Squat (Dumbbell)

The dumbbell squat is a lower body exercise where you hold dumbbells at your sides while performing a squat pattern. It suits lifters who want to build leg strength and size with less spinal loading than barbell variations.

Muscle group: Legs
Primary muscles: quadriceps, glutes
Equipment: Dumbbell

How to do the Squat (Dumbbell)

Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides with arms straight.
Brace your core and initiate the squat by pushing your hips back and bending your knees simultaneously.
Descend until your thighs are at least parallel to the floor, keeping your chest up and weight distributed across your full foot.
Drive through your entire foot to stand back up, extending your hips and knees together until you reach the starting position.

Form tips

Keep your knees tracking in line with your toes throughout the movement to maintain proper joint alignment.
Maintain a neutral spine by keeping your chest up and avoiding excessive forward lean.
Distribute your weight evenly across your foot, avoiding shifting onto your toes or heels during the movement.

Common mistakes

Allowing the knees to cave inward during the squat reduces stability and increases injury risk to the knee joint.
Rising with the hips faster than the chest turns the movement into a forward lean that shifts work away from the quadriceps.
Cutting depth short by stopping above parallel reduces the range of motion and limits glute and quadriceps engagement.

Sets and reps

For strength, perform 3 to 5 sets of 4 to 6 reps with heavier dumbbells; for hypertrophy, use 3 to 4 sets of 8 to 12 reps with moderate weight.

Track the Squat (Dumbbell) in Gym Track

Log every set in seconds, see your last session's weight and reps as you train, and get a new PR flagged automatically. Free on iPhone and Android.

Get the app

Frequently asked questions

Should I hold dumbbells at my sides or at my shoulders?: Holding dumbbells at your sides is the standard dumbbell squat and allows you to use heavier weights with less upper body fatigue. Holding them at your shoulders (goblet or front-loaded position) is a different variation that increases core demand and changes the loading pattern.
How does the dumbbell squat compare to the barbell back squat?: The dumbbell squat places less compressive load on the spine and requires less mobility since the weight is not on your back. However, you will be limited by grip strength and the maximum dumbbell weight available, making barbell squats better for moving heavier loads.
What stance width should I use for dumbbell squats?: A shoulder-width stance works well for most lifters and emphasizes the quadriceps. You can experiment with a slightly wider stance if it feels more comfortable or if you want to increase glute and adductor involvement.

More leg exercises

All leg exercises →