Exercises

Dumbbell Squat

R
Repz
··Updated ·1 min read
Ink illustration: Two hex dumbbells beside a flat bench
Squatting while holding a dumbbell in each hand at your sides loads the quads and glutes without needing a rack, barbell, or much setup space.

The dumbbell squat is an accessible bilateral squat building the quad and glute strength HYROX athletes need for sled pushes and wall balls.

Movement

A dumbbell squat lowers and raises the body while holding one or more dumbbells. Dumbbell position, stance, depth, trunk and load alter balance and joint demands; no single muscle works alone.

ACSM resistance-training position stand 2026

Programming

Choose stance, range and load that permit controlled pain-free repetitions. Depth and foot angle vary with the person and goal. A dumbbell squat is not a diagnostic mobility test and does not guarantee knee or back safety, injury prevention or HYROX® performance.

ACSM resistance-training position stand 2026

FAQ

Is there one correct load or dose?

No. Select it from the goal, equipment, experience and response.

ACSM resistance-training position stand 2026

Does it guarantee HYROX® performance?

No. Training relevance does not establish individual race transfer.

ACSM resistance-training position stand 2026

What if it hurts?

Stop for sharp, persistent or worsening pain and seek qualified assessment.

ACSM resistance-training position stand 2026

Build your squat foundation and track leg strength with Repz.

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See Also

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Dumbbell Snatch

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Dumbbell Step Up

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