Quads exercise · dumbbell
Dumbbell Supported Squat
The dumbbell supported squat is a dumbbell exercise that targets the quads, with the glutes, hamstrings and calves assisting.
How to do the dumbbell supported squat
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Keeping your chest up and core engaged, slowly lower your body down by bending your knees and pushing your hips back.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the quads. The glutes, hamstrings and calves work as secondary muscles. See all quad exercises or every dumbbell exercise.
