If you’ve been sticking to the same old squat routine, it’s time to change things up! Dumbbells are an excellent tool for adding variety to your workouts, allowing you to target muscles differently while still building strength and stability. Below, I’ve listed several squat variations you can easily incorporate into your routine, using nothing but a pair of dumbbells. Let’s dive in!
1. Goblet squat
The goblet squat is a go-to variation that focuses on improving your squat depth and posture. It’s also an effective way to get those quads burning without overloading your spine.
How to do it:
- Hold a single dumbbell vertically at chest height.
- Keep your chest up and elbows tucked in.
- Squat down until your thighs are parallel to the ground (or lower if you’re feeling strong).
- Stand back up, driving through your heels.
Pro tip: Go heavier on this one—it’s designed for stability, so you can push yourself more than with other dumbbell moves.
2. Dumbbell front squat
Similar to the barbell front squat, this version with dumbbells challenges your core while torching your quads and glutes. It’s also less daunting than dealing with a loaded barbell.
How to do it:
- Hold a dumbbell in each hand, resting them on your shoulders with your elbows forward.
- Keep your torso upright and lower yourself into a squat.
- Drive back up to the starting position.
Pro tip: Focus on keeping your elbows high throughout the movement—this will ensure the weights don’t pull you forward and mess with your form.
3. Bulgarian split squat
If you want to develop single-leg strength, this is the variation for you. It’s fantastic for building stability, working your glutes, and addressing any imbalances between your legs.
How to do it:
- Stand in front of a bench, holding a dumbbell in each hand.
- Place one foot behind you on the bench.
- Lower your hips until your front thigh is parallel to the floor, then push back up.
Pro tip: Want an extra challenge? Do this variation with a pause at the bottom to fire up those quads even more.
4. Dumbbell sumo squat
This squat variation emphasizes your inner thighs and glutes. The wider stance allows you to target different muscle fibers, giving your legs a fuller workout.
How to do it:
- Hold a dumbbell with both hands in front of you.
- Set your feet wider than shoulder-width apart and point your toes out.
- Lower into a squat, keeping your chest up and back straight.
- Drive through your heels to stand back up.
Pro tip: Go slow on the way down to increase time under tension, which means more muscle growth!
5. Squat to press
If you want a full-body burner, this squat-to-press variation is where it’s at. You’re not only hitting your lower body but also working your shoulders and arms—perfect for those short on time.
How to do it:
- Hold a dumbbell in each hand at shoulder height.
- Perform a squat, and as you stand back up, press the dumbbells overhead.
- Lower them back to shoulder height and repeat.
Pro tip: Keep the movement smooth—don’t rush from the squat to the press. It’s all about control here.
6. Dumbbell jump squat
Adding some plyometrics into your squat routine is a great way to boost explosiveness and power. The dumbbell jump squat will light up your fast-twitch muscle fibers and build endurance.
How to do it:
- Hold a light dumbbell in each hand.
- Perform a squat and then explode upwards into a jump.
- Land softly and repeat.
Pro tip: Stick to light dumbbells for this one—it’s more about speed and explosiveness than heavy lifting.
Final thoughts
Whether you’re looking to blast your quads, strengthen your core, or improve overall athleticism, these dumbbell squat variations have you covered. If you want to take your fitness to the next level, contact our personal trainers in Concord.
