Dumbbell Bench Squat

Muscles worked

Setup

1. Stand directly in front of a flat bench, facing away from it, with your feet shoulder-width apart and toes slightly flared.
2. Hold a single dumbbell vertically against your chest in a goblet grip, cupping the top head with both hands.
3. Engage your core and pull your shoulder blades back to create a stable upright torso.

How to do it

1. Inhale and begin the movement by hinging at the hips and bending your knees simultaneously to lower your body.
2. Control the descent for 2-3 seconds until your glutes lightly touch the bench, ensuring you do not fully relax your weight onto it.
3. Exhale and drive forcefully through your mid-foot and heels to return to the starting standing position.
4. Complete the rep by squeezing your glutes at the top without locking out your knees aggressively.

Form checklist

• Keep your chest lifted and avoid letting the dumbbell pull your torso forward.
• Ensure your knees track in line with your toes and do not cave inward during the ascent.
• Maintain a neutral spine; do not round your lower back as you approach the bench.
• Keep your heels firmly planted on the ground throughout the entire range of motion.

Pro tips

• Think about 'spreading the floor' with your feet as you stand up to maximize glute and hip abductor recruitment.
• Use the bench as a tactile cue for depth rather than a seat; maintain constant tension in your legs even at the bottom of the movement.

Make it harder

• Add a 2-second pause on the bench to eliminate elastic energy and force more muscle fiber recruitment from a dead stop.
• Perform the movement with a 4-second eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the dumbbell bench squat work?

The dumbbell bench squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell bench squat?

The dumbbell bench squat uses dumbbell.

Is the dumbbell bench squat good for beginners?

The dumbbell bench squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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