Squats with dumbbells, also called Dumbbell Squats, are a versatile lower-body exercise that targets major muscles like the quadriceps, glutes, and core. To perform them:
- Hold a dumbbell in each hand either at your sides or in a racked position at shoulder height.
- Stand with feet shoulder-width apart, toes slightly pointed out, and keep your heels fully planted.
- Engage your core, keep your chest up and shoulders back.
- Initiate the squat by pushing your hips back, then bend your knees to lower your body until your thighs are parallel to the floor or deeper if flexible.
- Ensure your knees track over your toes and do not cave inward.
- Push through your heels and midfoot to return to standing, engaging glutes and quads.
- Maintain a tight core throughout to stabilize and protect your lower back.
This exercise improves lower-body strength, mobility, and power and is considered safer and more flexible than barbell squats due to freedom of movement and better knee positioning. Variations include holding dumbbells at the sides or in front (Goblet Squat style) and other squat types like sumo or Bulgarian split squats with dumbbells.
