Bench Dumbbell Squat
In SetGrip: Dumbbell Squat (Bench)
- Secondary muscles
- Quads, Hamstrings, Calves
- Body part
- Upper Legs
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Pairing dumbbells with a bench behind you gives beginners two guardrails at once: the weights hang at your sides with nothing to balance overhead, and the bench tells you exactly how deep each rep should go. Sit back until your glutes brush the seat, then stand - a simple way to groove consistent depth before free squatting.
How to do the Bench Dumbbell Squat
- Place a dumbbell on the ground in front of a bench.
- Stand facing away from the bench with your feet shoulder-width apart.
- Bend at the knees and hips to lower yourself down towards the bench, keeping your chest up and back straight.
- Once your glutes touch the bench, push through your heels to stand back up to the starting position.
- Repeat for the desired number of repetitions.
Tip: Screw the feet into the floor and spread it apart to keep the knees out and the arch of the foot from collapsing.
Muscles worked
Primary
Glutes · Legs
The glutes extend the hip on the way up and take more of the load the deeper you go and the wider your stance.
Secondary
- Quads — The quads extend the knee and drive you out of the bottom, and front squats and close stance variations put more on them.
- Hamstrings
- Calves
Common mistakes
- Knees caving inward — push the knees out over the toes on the way up, especially out of the bottom where they most want to collapse.
- Hips shooting up first — if the hips rise faster than the chest on the way up, you turn the squat into a good morning; drive the chest and hips up together.
- Cutting the depth — get the hip crease below the top of the knee on every rep unless mobility genuinely stops you, in which case work on it.
- Losing the brace — take a big breath into the belly before each rep and hold it through the sticking point, then exhale on the way up.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Squats go first in a lower body session when you are freshest. Follow them with Romanian deadlifts or leg press, or superset lighter sets with pull-ups to use the same rack.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Bench Dumbbell Squat work?
The Bench Dumbbell Squat primarily works the glutes. It also involves the quads, hamstrings and calves, which assist the movement and stabilise the joints.
Is the Bench Dumbbell Squat good for beginners?
Yes. The Bench Dumbbell Squat is rated beginner: it uses a dumbbell and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Bench Dumbbell Squat?
If you cannot do the Bench Dumbbell Squat, try the Curtsy Lunge, the Supported Bodyweight Squat or the Kettlebell Goblet Squat. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Bench Dumbbell Squat, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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