Dumbbell Bench Squat
Skip the guesswork: Dumbbell Bench Squat leans on independent dumbbell loading for strength you can feel outside the gym.
How to do Dumbbell Bench 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.
Dumbbell Bench Squat Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Start each set with the weaker arm and match it.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Size up only when both sides finish equally strong.
Common Dumbbell Bench Squat Mistakes
Dropping the bells hard at the end of a set
Lower them under control so the last rep still counts as training.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Chasing load before the pattern is grooved
Spend the first few weeks making every rep look the same.
Easier and Harder Than Dumbbell Bench Squat
Swap Dumbbell Bench Squat For
Dumbbell Bench Squat — Frequently Asked Questions
How do you do the Dumbbell Bench 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. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Bench Squat work?
The Dumbbell Bench Squat primarily targets the glutes. It is classified as a legs exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Bench Squat should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Add reps on the smaller bell before you size up. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Bench Squat good for beginners?
Yes. The Dumbbell Bench Squat is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Dumbbell Bench Squat?
Try the Bench Hip Extension, Band Squat or the Cable Pull Through (with Rope). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
