Dumbbell (Double) Squat
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
HOW TO PERFORM
- Stand with the feet about shoulder width, a dumbbell in each hand hanging at your sides with the palms facing in.
- Brace and squat down between the knees, keeping the chest up and the arms straight.
- Sink until the hip crease passes below the top of the knee, with the heels flat.
- Drive through the whole foot to stand, keeping the bells hanging straight down.
FORM TIPS
- The bells hang outside the legs, so set the stance wide enough for them to pass the knees.
- On heavy sets the grip often gives out before the legs. Straps keep the set about the legs.
TARGET MUSCLES
Primary
- Quads
Secondary
- Glutes
- Adductors
- Abs
- Lower Back
- Hamstrings
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.