Dumbbell Squats Exercise Video and Instructions

Dumbbell squats work your thighs, buttocks, lower back, calves and many other muscles. Do them properly and you'll reap the benefits.

Here's a video demonstration for you.


  1. Stand upright with your feet hip-width apart.
  2. Hold a pair of dumbbells with your palms turned inwards toward your sides.
  3. Slowly begin to squat down as if you're going to perch your bottom on the edge of a chair.
  4. Stop when your thighs are parallel to the floor.
  5. Straighten back up to the full standing position. This is one repetition.
  6. Do 2-3 sets of 8-12 repetitions. Or as many times as your exercise program tells you.

Things to watch out for

  • If your knees go forward past your toes when you're squatting, it's likely that you're performing the exercise incorrectly.
  • Keep your back straight throughout the exercise.
  • Look straight ahead. Don't look down.
  • Keep your stomach contracted.
  • Inhale when you squat and exhale when you come back up again.

If you haven’t got any dumbbells …

You can use stuff lying around your house as weights.

Instead of holding dumbbells, you can cradle heavy dictionaries, or similar books. You can even put a few thick books in a backpack and wear it. Or hug it.

Tag your brain and get creative. :-)

If you’re new to exercise …

You may find that you can’t even do a single squat properly yet.

In that case, check out this Squat Exercise Progression For Raw Beginners. There, you’ll see a step by step guide about how to build up strength and the correct techniques to eventually do a full squat. A full squat is where you can squat down until your buttocks are well below your knee level.

Good luck!

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