Dumbbell overhead squat

What it works

Primary muscle

Quads

Also works

GlutesSide deltsUpper backAbs

Equipment

Dumbbell

Movement

Legs

Type

Compound · Push

Logged as

Weight × reps

Suggested rest

2 min

How to do it

1. 1Press a pair of light dumbbells overhead and lock your arms, with the weights directly above your shoulders.
2. 2Stand with your feet shoulder-width apart, toes turned out slightly, and brace your stomach.
3. 3Squat down by bending your hips and knees together, pushing your knees out over your toes.
4. 4Keep your chest up and the dumbbells stacked over your shoulders; if the arms drift forwards, stop the descent there.
5. 5Drive back up to standing with your arms still locked, then lower the weights to your shoulders at the end of the set.

What to do instead

• Barbell overhead squatBarbell
• Band overhead squatResistance band
• Dumbbell squatDumbbell

Easier variations

• Band overhead squatResistance band
• Dumbbell goblet squatDumbbell

Harder variations

• Barbell overhead squatBarbell

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