Squats are one of the most beneficial exercises a person can do. They provide various benefits, including improved balance and coordination, stronger hamstrings and glutes, improved posture and flexibility, lower back pain relief, and more.
Squatting with dumbbells allows you to balance in a neutral position without as much pressure on your lower back as you would while doing a regular barbell squat. You also can use dumbbells that weigh different amounts, which can help you find a challenge level that’s right for your fitness level and goals.
Here are five variations of dumbbell squat exercises that will help you be more efficient with your time and increase the effectiveness of your workouts.
Dumbbell Goblet Squat
If you want to learn how to squat and build muscle, this is an exercise that you should be doing. The Dumbbell Goblet Squat is a great beginner exercise for anyone who wants to improve the strength of their legs and core muscles, which will help with almost every other compound movement. It is also one of the best ways to lose belly fat for women looking to tone their midsection.
Here is how you do the dumbbell goblet squat:
- Stand with your feet shoulder-width apart and hold a dumbbell in front of your chest with both hands, your palms facing each other.
- Keeping your chest and core engaged, push your hips back and bend your knees to lower your body into a squat.
- Once your thighs are parallel to the ground, drive through your heels to return to the starting position.
This is a straightforward exercise to perform, and if you are starting with strength training and weight lifting, it is recommended that you start with this exercise to build the foundations of your strength. You should do three sets consisting of fifteen repetitions each. The Dumbbell Goblet Squat can help you intensify your workout if you usually use a barbell for squats.
Dumbbell Offset Squat
A dumbbell offset squat is an excellent option to pump up the intensity and keep your body guessing with some variety. It’s also a fantastic investment in building mass and overall strength compared to other squat variations. The dumbbell offset squat works your lower body in two ways. It provides excellent full-body exercise and hits muscles simultaneously without neglecting them.
Here is how you do this exercise:
- Start by holding a dumbbell in your left hand and placing it on your left shoulder.
- Stretch your right arm out in front of you for balance.
- Squat down as low as you can, keeping your chest up and your head straight ahead.
- Return to the starting position and repeat.
- Switch sides and repeat.
The offset squat is a great exercise to use for building overall strength. Your muscles will feel the burn after a couple of sets, and you can significantly improve your overall muscle size and definition if you maintain consistency with this lift.
Dumbbell Sumo Squat
The dumbbell sumo squat is a powerhouse of movement. This movement targets your glutes, hamstrings, core, and erectors. The most challenging part about the dumbbell squat is that you must keep your back in a neutral position for balance.
To do dumbbell sumo squat:
- Start holding a dumbbell at the base with both hands and standing straight up.
- Next, move your legs to be more comprehensive than shoulder-width apart from each other, with your knees slightly bent.
- Your toes should be facing out.
- Slowly bend the knees and lower your legs until your thighs parallel the floor. Make sure to inhale during this part of the exercise.
- To complete one repetition, press mainly with the heel of the foot to bring the body back to the starting position while exhaling.
- Repeat for the recommended amount of repetitions.
The dumbbell sumo squat is one of the best functional movements for your body. It hits many muscle groups, including your quads, hips, glutes, and hamstrings. This exercise will have you feeling and looking great in no time!
Dumbbell Squat Press
The dumbbell squat press is an excellent exercise for simultaneously targeting your back, quads, glutes, and hamstrings. It’s also a fantastic way to build up some serious strength in your legs and stability overall. It strengthens your lower back, hamstrings, and core and develops a strong midsection that will help with the range of motion in other exercises.
Here is how you do this exercise:
- Start by holding a dumbbell in each hand at shoulder level with your feet shoulder-width apart.
- Lower yourself into a squat position, keeping your back straight and your head up.
- Press through your heels to return to the starting position and as you do so, press the dumbbells overhead.
- Lower the dumbbells back down to shoulder level and repeat.
A dumbbell squat press can be an effective alternative to regular squats, as long as you perform it correctly and don’t use too heavy a weight. Dumbbell squat press helps improve your overall stability and strengthen various muscles in your body. It can also help increase your range of motion. If you perform the dumbbell squat press properly, you’ll see the results in no time.
Dumbbell Front Squat
The dumbbell front squat is a weight training exercise that targets your upper, lower, and core abdominal region. It takes a lot of time and effort to get the body in shape for the front squat. However, it is definitely worth the effort. This type of squat is an excellent alternative to other weight lifting variations like the barbell front squat or the back squat and has several benefits.
To do this workout:
- Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand on your shoulders.
- Keeping your back straight and your core engaged, squat down until your thighs are parallel to the floor.
- Press through your heels to return to the starting position.
- Repeat for the desired number of reps.
The dumbbell front squat is an excellent weight-lifting exercise targeting the upper, lower, and core abdominal regions. Take the time and effort to build your body up so you can do this exercise in the future.
Try these five squat variations to challenge your body and your routine. You will not only get more robust but also become more mobile, flexible and have better posture. Incorporating squats into your workout routine can help you reach your goals and simultaneously give the rest of the exercises in your way a little boost!