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All exercises

Dumbbell bench squat

Beginner

Dumbbell bench squat is a compound dumbbell exercise for the quads, also working the glutes, hamstrings, and calves.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Dumbbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Place a dumbbell on the ground in front of a bench.
  2. 2Stand facing away from the bench with your feet shoulder-width apart.
  3. 3Bend at the knees and hips to lower yourself down towards the bench, keeping your chest up and back straight.
  4. 4Once your glutes touch the bench, push through your heels to stand back up to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Curtsey squatBodyweight
  • Potty squat with supportBodyweight
  • Kettlebell goblet squatKettlebell
  • Band squatResistance band
  • Smith squatSmith machine
  • Dumbbell squatDumbbell

Easier variations

  • Curtsey squatBodyweight
  • Potty squat with supportBodyweight

Harder variations

  • Weighted squatWeight plate
  • Frankenstein squatBarbell
  • Dumbbell single leg squatDumbbell
  • Barbell full zercher squatBarbell
Logged today · 2 min restDumbbell bench squat

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