# Dumbbell Squat

URL: https://heatsy.app/ex/dumbbell-squat

Also known as: Dumbbell Back Squat, Dumbbells-at-Sides Squat, DB Squat, Dumbbell Squats, DB Back Squat, Dumbbell Full Squat, Suitcase Dumbbell Squat, Dumbbell Hands-at-Side Squat

Body region: Legs, Glutes

## Muscles

- Main: Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Adductor Magnus, Soleus
- Holds: Trapezius, Erector Spinae, Rectus Abdominis, Flexor Digitorum Superficialis

## Equipment

- Dumbbells

## Technique

1. Stand with feet shoulder-width apart, a dumbbell in each hand at your sides or resting on your shoulders.
2. Brace your abs and sit down and back, keeping the chest up.
3. Lower until your thighs are about parallel to the floor or as deep as you can with a flat back.
4. Push through your whole foot to stand up.

### Cues

- Keep the weight over mid-foot.
- Push the knees out in line with the toes.
- Hold the dumbbells still; do not let them swing.

### Common mistakes

- Letting the heels lift off the floor.
- Rounding the back at the bottom.
- Knees collapsing inward on the way up.

## Alternatives

- [Goblet Squat](https://heatsy.app/ex/goblet-squat)
- [Barbell Back Squat](https://heatsy.app/ex/back-squat)