Description
A strength training exercise that targets the quadriceps, glutes, and hamstrings. It involves holding a pair of dumbbells at your sides and performing a squat.
How to Do Dumbbell Side Bench Squat
- 1Setup
Stand tall with feet shoulder-width apart, toes pointing slightly out, and a dumbbell held in each hand at your sides with palms facing your body.
- 2Setup
Position a low bench or box behind you, ensuring it's at a height that allows for a deep squat without compromising form.
- 3
Initiate the squat by pushing your hips back and bending your knees, lowering your body as if to sit on the bench, keeping your chest up and core engaged.
- 4
Descend until your glutes lightly tap the bench or you reach your comfortable depth while maintaining a neutral spine.
- 5
Drive through your heels and mid-foot to stand back up, squeezing your glutes at the top as you return to the starting position. Exhale as you ascend.
Tips
- Maintain a proud chest throughout the movement by actively pulling your shoulder blades back and down.
- Keep your knees tracking over your toes, preventing them from caving inward, to protect your knee joints.
- Control the descent, aiming for a 2-3 second lowering phase to maximize muscle engagement and tension.
- Focus on driving through your entire foot, especially your heels, to effectively engage your glutes and hamstrings during the ascent.
Common Mistakes
- ×Allowing your knees to cave inward during the squat can strain your knee joints; actively push your knees outward to align them over your toes.
- ×Rounding your lower back at the bottom of the squat can lead to injury; maintain a neutral spine by keeping your chest up and core tight.
- ×Not going deep enough limits muscle activation; aim to lightly tap the bench or reach parallel depth to fully engage your quads and glutes.
Variations
Dumbbell Low Split Squat
Strengthen your quads, glutes, and hamstrings with the Dumbbell Low Split Squat. Improve balance and unilateral strength effectively.
Dumbbell Wall Squat
Strengthen your quads, glutes, and hamstrings with the Dumbbell Wall Squat. Use wall support for stability while building lower body strength and
Dumbbell Supported Squat
Perform a dumbbell supported squat to build lower body strength and improve hip mobility.
Dumbbell Bench One Leg Squat
Master the Dumbbell Bench One Leg Squat to build powerful single-leg strength, balance, and stability.
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