Dumbbell Bench Squat
Perform dumbbell bench squats to build lower body strength and perfect squat form.
- Movement
- Compound
- Force
- Push
- Per set
- 45s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Bench Squat
Description
A squat variation where you hold a dumbbell at chest level and squat down until your buttocks touch a bench behind you, and then stand back up.
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How to do Dumbbell Bench Squat
- 01Setup
Position a sturdy bench or box behind you. Stand with feet shoulder-width apart, toes pointing slightly out, and hold a dumbbell vertically at your chest with both hands.
- 02Setup
Ensure your chest is lifted, shoulders are pulled back, and core is braced, maintaining a neutral spine.
- 03
Inhale, then initiate the squat by pushing your hips back and bending your knees, lowering your body as if to sit on the bench.
- 04
Descend until your glutes lightly touch the bench, keeping your torso upright and knees tracking in line with your toes.
- 05
Exhale as you drive through your heels and midfoot, extending your hips and knees to powerfully stand back up to the starting position.
Tips
- Control the descent by slowly lowering yourself to the bench, rather than just falling, to build strength and protect your joints.
- Maintain an upright chest and proud posture throughout the movement to prevent rounding your upper back and keep tension in the target muscles.
- Actively push your knees slightly outward as you descend to engage your glutes more effectively and prevent inward knee collapse.
- Use the bench as a consistent depth guide, ensuring your glutes only lightly tap it before driving back up, rather than fully resting.
Common mistakes
- Rounding your back during the squat compromises spinal integrity; keep your chest up and core tight to maintain a neutral spine.
- Letting your knees collapse inward reduces glute activation and puts stress on knee joints; actively push your knees out, tracking over your toes.
- Fully sitting and resting on the bench removes tension from the muscles; instead, lightly tap the bench as a depth guide and immediately drive back up.
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Get Ellim — FreeQuestions
What muscles does Dumbbell Bench Squat work?
Dumbbell Bench Squat primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus.
Is Dumbbell Bench Squat good for beginners?
Dumbbell Bench Squat is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Bench Squat?
You need Dumbbell to perform Dumbbell Bench Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Bench Squat?
Control the descent by slowly lowering yourself to the bench, rather than just falling, to build strength and protect your joints. Maintain an upright chest and proud posture throughout the movement to prevent rounding your upper back and keep tension in the target muscles. Actively push your knees slightly outward as you descend to engage your glutes more effectively and prevent inward knee collapse. Use the bench as a consistent depth guide, ensuring your glutes only lightly tap it before driving back up, rather than fully resting.
What are common mistakes when doing Dumbbell Bench Squat?
Rounding your back during the squat compromises spinal integrity; keep your chest up and core tight to maintain a neutral spine. Letting your knees collapse inward reduces glute activation and puts stress on knee joints; actively push your knees out, tracking over your toes. Fully sitting and resting on the bench removes tension from the muscles; instead, lightly tap the bench as a depth guide and immediately drive back up.
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Free · iPhone only · Available on the App Store