Lower body

How to do the dumbbell squat

The dumbbell squat adds weight to a standard squat, holding a dumbbell in each hand while you sit your hips back, mainly working the thighs and glutes.

Dumbbell squat, finish position — Finish

EquipmentDumbbells

Worksquadriceps, glutes, hamstrings, upper back

Used inMain block

How do you do it?

Hold a dumbbell in each hand at your sides.
Stand with your feet about shoulder-width apart.
Lift your chest and sit your hips back as you bend your knees.
Lower to a comfortable depth with your heels flat.
Drive through your feet to stand tall.

Breathing: Breathe in on the way down, and breathe out as you stand.

What are the common mistakes?

Letting the weights pull you forward. Keep your chest tall and the dumbbells close to your sides.
Choosing a weight that breaks your form. Drop to lighter dumbbells so every rep looks the same.

How can I make it easier or harder?

Easier

Use lighter weights or none

Harder

Slow three-second lowering

How does it work in Tenglow?

You need a pair of dumbbells for this main-block move, and you can log the weight you used. The timer runs 30 to 45 seconds of work and 10 to 30 seconds of rest, with an easier and a harder option shown.

If your back rounds or a knee hurts, put the weights down and go lighter, or stop. This is general fitness information, not medical advice.

Questions about the dumbbell squat

How heavy should my dumbbells be for squats?

Pick a weight that lets you finish the interval with good form and a few reps left in the tank. If your back rounds or your knees cave, it is too heavy. You can log the weight in the app, then adjust next time.

Where do I hold the dumbbells?

In this version, hold one in each hand at your sides, arms relaxed, palms facing your legs. Keep them close to your body as you lower. Holding one at your chest, called a goblet squat, is another common option.