How to do the Dumbbell Bench Squat
Dumbbell Bench Squat is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Quadriceps and Hamstrings.
Dumbbell Bench Squat demonstration · © GymiaFit
Dumbbell Bench Squat at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Calves
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Bench Squat step by step
- 1Place a dumbbell on the ground in front of a bench.
- 2Stand facing away from the bench with your feet shoulder-width apart.
- 3Bend at the knees and hips to lower yourself down towards the bench, keeping your chest up and back straight.
- 4Once your glutes touch the bench, push through your heels to stand back up to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Bench Squat — questions
What muscles does the Dumbbell Bench Squat work?
The Dumbbell Bench Squat primarily targets the Glutes. It also recruits the Quadriceps, Hamstrings, Calves as secondary movers.
What equipment do I need for the Dumbbell Bench Squat?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Bench Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Bench Squat?
Dumbbell Contralateral Forward Lunge, Dumbbell Lunge, Dumbbell Plyo Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Bench Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.