RepEight
Download
Dumbbell Bench Squat demonstration
Equipmentdumbbell
Difficultybeginner
glutesupper legs

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.

Step-by-Step Form & Technique

  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.

Secondary Muscles

quadricepshamstringscalves

Track Dumbbell Bench Squat in RepEight

Two taps to log your sets. Automatic PR detection, calculated 1RMs, and built-in plate math.

Download on iOSGet on Android

More glutes exercises

Arms Apart Circular Toe Touch (Male)

body weight

Assisted Lying Glutes Stretch

assisted

Assisted Lying Gluteus And Piriformis Stretch

assisted

Band Bent-Over Hip Extension

band

Tools