Looking to mix up your squat routine? Incorporating more dumbbell squat variations into your workout could be the trick you need. Squats are key for building power and strength in your quads, hamstrings, glutes, and hip flexors. Our model is demonstrating most of the exercises with a pair of 10kg Dumbbells. Pick a weight that's moderately challenging for you, and we'll give you some guidance on which exercises you should increase or decrease the load.

1 - Squat

Muscles Targeted - Quads, glutes, hamstrings, adductors, and calves.

With straight arms by your sides, the shift in load positioning puts a new type of stress compared to barbell squats. Moderate weight with higher reps is best.

2 - Unilateral Squat

Muscles Targeted - Glutes, quads, core muscles, and obliques.

By holding a dumbbell in one hand at your side, this squat variation challenges your balance and stability more intensely on the loaded side. Try to keep your torso vertical.

3 - Goblet Squat

Muscles Targeted - Quads, core, glutes, and adductors.

The goblet position shifts the centre of gravity forward, emphasising quads and core. A slightly wider leg position will also work the adductors. As you'll be holding the weight with both hands, you can use a heavier dumbbell for this exercise (such as a 15kg Dumbbell.)

4 - Curtsy Squat

Muscles Targeted - Glutes, adductors, hamstrings, and quads.

The dynamic curtsy squat emphasises the glutes and inner thigh adductors. Whilst holding two dumbbells, step one leg behind and across the other.

5 - Front Rack Squat

Muscles Targeted - Quads, glutes, hamstrings, core, and erector spinae.

With a dumbbell in each hand, rest them on your front shoulder shelf and keep your elbows high. This front-loaded position focusses greater effort onto the quads.

6 - Jump Squat

Muscles Targeted - Quads, calves, and glutes.

This exercise is performed like the standard DB squat but instead of stopping at the top position you push off into a jump. The plyometric element is great for building strength and explosive power.

7 - Plie Squat

Muscles Targeted - Quads, adductors, glutes, and hamstrings.

Take a wide-squat stance with your feet turned out at a 45-degree angle. Add load to this exercise by holding a single dumbbell with long, straight arms. The wide stance and single dumbbell means you can increase the weight on this exercise.

8 - Overhead Squat

Muscles Targeted - Quads, glutes, core, shoulders, and upper back muscles.

Load each arm with a dumbbell and fully extend overhead. Keep your arms straight throughout the movement. This challenging variation will test your mobility, stability and core strength. With overhead dumbbell squats, you'll want to have a lighter weight (such as 4kg Dumbbells.)

9 - Unilateral Overhead Squat

Muscles Targeted - Quads, glutes, core, shoulders, and upper back muscles.

Hold a single dumbbell overhead with one hand. Keep your elbow locked and arm straight. The uneven weight distribution further challenges your balance and stability.

10 - Split Squat

Muscles Targeted - Quads, glutes, hamstrings, hip flexors, and abductors.

Starting in a lunge stance with a dumbbell in each hand, lower your back knee towards the ground. To work your quads and glutes even further, elevate your back foot on a plate or bench.

11 - Pistol Squat

Muscles Targeted - Quads, glutes, and hip flexors.

On a single leg, squat down with the other leg stretched out in front. Make the exercise tougher by holding a single dumbbell at chest level. This advanced variation will test your balance, stability and single-leg strength. Definitely pick a lighter weight for this!

12 - Narrow to Wide Squat

Muscles Targeted - Quads, glutes, and adductors.

With a single dumbbell held at chest height, the narrow to wide squat is a dynamic movement that will target your quads, glutes and inner thigh muscles.

13 - Squat Kick

Muscles Targeted - Quads, glutes, core, hip flexors, and calves.

With two dumbbells held at chest level, snap out a front kick as you get to the top of the squat. Keep it balanced and controlled.

14 - Pendulum Squat

Muscles Targeted - Glutes, hamstrings, and shoulders.

Perform the pendulum squat with a light dumbbell in each hand. As you swing the dumbbells backwards, sit into a shallow squat. Push your hips to stand straight, as the dumbbells swing forward.

15 - Squat with Front Raise

Muscles Targeted - Quads, core, and anterior deltoids.

With a dumbbell in each hand, perform a squat and raise the weights to the front as you lower down. Keep the weights light and reps high.

16 - Squat with Lateral Raise

Muscles Targeted - Quads, core, and lateral deltoids.

With a dumbbell in each hand, squat down and raise the weights to the side. Light weights and high reps are best.

Mix and match these dumbbell squat variations to target different leg muscles and create a well-rounded lower body workout. They’ll help boost quad strength, improve stability, and keep your workouts challenging and engaging.

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Tags: Equipment > Dumbbells ; Exercise Type > Strength