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
See it in motion
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
Kovo programs the dumbbell squat for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the barbell squat
- How to do the split squat
- How to do the step-up
- How to do the lunge
- How to do the squat
- How to do the bulgarian split squat
Last reviewed April 2026.