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Quadriceps

Dumbbell Squat

Dumbbell Squat (Start)Dumbbell Squat (End)
LevelBeginnerEquipmentDumbbellMechanicCompoundForcePush

A squat holding dumbbells at your sides to train the thighs, glutes and trunk.

Strength
Primary musclesQuadriceps
Secondary musclesCalvesGlutesHamstringsLower Back

Energy burned

≈ 43 kcalFor 3 × 8–12, rest 90s · ≈ 7.5 kcal/min

Estimate range 32–54 kcal (±25 %)

Muscle mass worked32 %
Effort during a set13.9 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Stand with your feet about shoulder width apart and toes slightly turned out.
  2. 2Hold a dumbbell in each hand at your sides with your arms straight.
  3. 3Brace your core and lift your chest.

How to perform

  1. 1Push your hips back and bend your knees to lower into a squat.
  2. 2Keep your chest up and your knees tracking over your toes.
  3. 3Lower until your thighs are at least parallel to the floor if you can.
  4. 4Drive through your whole foot to stand back up.

Alternatives

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More with Dumbbell

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Stretches for Quadriceps

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