Target Muscle

    Glutes

    Equipment

    Dumbbell

    Difficulty

    Beginner

    Category

    Strength

    LegsDumbbell

    Dumbbell Bench Squat

    The dumbbell bench squat is a lower body exercise that targets the glutes, with secondary emphasis on the quadriceps, hamstrings, and calves. It involves squatting down to a bench while holding a dumbbell, which helps guide depth and form.

    Also Works

    QuadricepsHamstringsCalves

    How to Perform

    1. 1

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

    2. 2

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

    3. 3

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

    4. 4

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

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Glutes Exercises

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