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Dumbbell Bench Squat

Dumbbell Bench Squat

The Dumbbell Bench Squat is a compound exercise that targets multiple muscle groups including the quadriceps, glutes, hamstrings, and core. It is a variation of the traditional squat exercise and is particularly useful for those who may have limited mobility or struggle with balance. To perform the Dumbbell Bench Squat, you will need a bench or a sturdy elevated surface and a pair of dumbbells. Start by standing with your feet shoulder-width apart, holding the dumbbells at your sides with your palms facing inwards. Place the bench behind you and slightly lower your body, engaging your core muscles for stability and balance. Next, begin to slowly lower your hips and bend your knees, as if sitting back into an imaginary chair. As you lower yourself down, aim to bring your glutes close to the top of the bench. Keep your chest lifted and your back straight throughout the movement. Pause for a moment at the bottom, and then press through your heels to extend your legs and return to the starting position. The Dumbbell Bench Squat can be an effective exercise for building lower body strength and muscle tone. As with any exercise, it is important to start with lighter weights and gradually increase as you become more comfortable and proficient. Remember to maintain proper form, breathing technique, and listen to your body's limits. Happy squatting!


  • Start by grabbing a pair of dumbbells and setting up a bench in a squat rack.
  • Position the bench inside the rack, making sure it is secure and at a height that allows you to easily lift the dumbbells onto your shoulders.
  • Stand in front of the bench, facing away from it, and grab the dumbbells with an overhand grip.
  • Lift the dumbbells up to your shoulders, keeping them close to your body.
  • Take a step back with one foot, positioning your feet about shoulder-width apart. This will be your starting position.
  • While keeping your chest up and core engaged, slowly lower your body into a squat position by bending at the hips and knees. Allow your hips to move back and down, simulating sitting on a bench.
  • Continue to lower yourself until your thighs are parallel to the ground or slightly below, ensuring your knees stay in line with your toes.
  • Pause briefly at the bottom of the squat, then press through your heels to drive yourself back up to the starting position.
  • Repeat for the desired number of repetitions, maintaining proper form throughout the exercise.
  • After completing the set, carefully lower the dumbbells back to your sides and step forward to rack them.

Tips & Tricks

  • Start with a weight that challenges your muscles but allows you to maintain proper form throughout the exercise.
  • Engage your core and keep your back straight throughout the movement to avoid injury.
  • Perform the exercise in a slow and controlled manner, focusing on both the downward and upward phases.
  • Ensure your knees track over your toes and do not collapse inward during the squat.
  • Exhale as you push through your heels to return to the starting position.
  • Incorporate progressive overload by gradually increasing the weight or reps as you get stronger.
  • Consider using a mirror or asking a spotter to check your form and provide feedback.
  • Pair the dumbbell bench squat with complementary exercises, such as lunges or leg presses, to target all aspects of your lower body.
  • Prioritize recovery by allowing adequate rest between sessions and incorporating stretching and mobility exercises into your routine.
  • Remember to fuel your body with balanced nutrition to support muscle growth and repair.

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