Exercise guide · Beginner · Compound

Dumbbell Supported Squat: How to Do It & Muscles Worked

The dumbbell supported squat is a lower body exercise targeting the quadriceps, with additional activation of the glutes, hamstrings, and calves. It involves holding dumbbells at your sides while performing a squat, enhancing strength and stability.

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

How to do the dumbbell supported squat

  1. Step 1: Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
  2. Step 2: Keeping your chest up and core engaged, slowly lower your body down by bending your knees and pushing your hips back.
  3. Step 3: Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  4. Step 4: Pause for a moment at the bottom, then push through your heels to return 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 supported 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 Supported Squat alternatives

More exercises that train the quads as their main target:

More quads exercises

See the best quad exercises, ranked →

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.