Single Dumbbell Squats

Exercise Tips

  • Keep your chest back and your back straight
  • Your arms must remain straight while hanging in front of you

Single Dumbbell Squats

This exercise targets your glutes and provides a moderate to high cardio benefit. It also works your quadriceps and lower back.

Muscle Group

Gluteals (Glutes), Quadriceps, Lower Back


1 Day a Week to
2 Days a Week



Cardiovascular Benefit

Moderate to High

Muscle Group: Gluteals (Glutes), Quadriceps, Lower Back

Equipment: Dumbbell

Minimum Frequency: 1 Day a Week

Maximum Frequency: 2 Days a Week

Cardiovascular Benefit: Moderate to High

Exercise Category: Glutes

Starting Position: Stand with your feet shoulder width apart, toes pointing forward. Hold the top of a dumbbell with both hands and hang your arms straight down in front of you so the dumbbell is hanging between your legs.

  1. 1 Exhaling, bend your knees
    down into a squat position, stopping when your
    knees are almost at 90 degrees. Make sure your knees do not go past your toes and you keep your back straight and in line with your hips.
  2. 2 Inhale and bring yourself back up to starting position.
  3. 3Repeat this exercise until you have completed all repetitions for the set.

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