Exercise guide · Beginner · Compound

Dumbbell Bench Squat: How to Do It & Muscles Worked

The dumbbell bench squat is a lower body exercise that targets the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. It involves squatting down to a bench while holding a dumbbell, which helps guide depth and form.

Primary muscles
Glutes
Secondary muscles
Quads , Hamstrings , Calves
Equipment
Dumbbell
Level · type
Beginner · Compound
Demonstration of the dumbbell bench squat
Front view: muscles worked by the dumbbell bench squat. Primary: glutes. Secondary: quads, hamstrings and calves.
Back view: muscles worked by the dumbbell bench squat. Primary: glutes. Secondary: quads, hamstrings and calves.
Primary Secondary

How to do the dumbbell bench squat

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

Sets, reps and programming

Suggested sets, reps and rest for the dumbbell bench squat by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Dumbbell Bench Squat alternatives

More exercises that train the glutes as their main target:

More glutes exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.