Squat (Dumbbell)
Trains the quadriceps, with help from the hamstrings and glutes. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Squat (Dumbbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 16 on the Quadriceps page.
Muscles worked
What Squat (Dumbbell) trains
Technique
How to do the Squat (Dumbbell)
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with your palms facing your body.
- Engage your core and keep your chest up as you lower your body by bending your knees and pushing your hips back, as if sitting into a chair.
- Descend until your thighs are parallel to the floor, keeping your knees tracking over your toes.
- Push through your heels to return to the standing position, extending your hips and knees fully. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your chest up and your back straight throughout the movement to protect your spine.
- Ensure your knees track over your toes and do not cave inward.
- Breathe in as you lower down and exhale as you push back up.
- Push through your heels to engage your glutes and hamstrings effectively.
Substitutes
Swap Squat (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Squat (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.