Legs · Dumbbell
Dumbbell Squat
How to do the dumbbell squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Hold a kettlebell or dumbbell close to chest. Perform a squat while keeping the weight close to your body.
- 1Feel your quads, glutes, and core working as you squat holding a weight at your chest
- 2Keep your chest up and elbows tucked under the weight
- 3Drive through your heels and squeeze your glutes at the top
Common mistakes
- Avoid letting your knees cave in or heels lift
- Don't round your back or drop your chest
- Avoid holding the weight too far from your chest; keep it close
Muscles worked
The dumbbell squat mainly works the quads and glutes, with the hamstrings, lower back, upper abs, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Upper AbsSupport
- CalvesSupport
Dumbbell Squat strength standards
See how your dumbbell squat ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.
Bronzee1RM35 lb
Silvere1RM62.5 lb
Golde1RM102.5 lb
Platinume1RM145 lb
Diamonde1RM170 lb
Champione1RM192.5 lb
Find your rank
Enter your best set. We estimate your 1RM and match it to a tier.
Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.
Kovo programs the dumbbell squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed April 2026.