dumbbell bench squat

A upper legs exercise targeting the glutes, performed with dumbbell.

dumbbell bench squat demonstration
dumbbell bench squat — demonstration

Body part

Upper Legs

Equipment

Dumbbell

Target muscles

Glutes

Secondary muscles

Quadriceps, Hamstrings, Calves

How to do dumbbell bench squat

  1. Place a dumbbell on the ground in front of a bench.

  2. Stand facing away from the bench with your feet shoulder-width apart.

  3. Bend at the knees and hips to lower yourself down towards the bench, keeping your chest up and back straight.

  4. Once your glutes touch the bench, push through your heels to stand back up to the starting position.

  5. Repeat for the desired number of repetitions.

Muscles worked

Primary (target)

Glutes

Secondary

QuadricepsHamstringsCalves

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