Home Exercises Dumbbell Bench Squats

Dumbbell Bench Squats

Exercise Tips

  • Keep your back straight by looking upwards
  • Do not rest on the bench

Dumbbell Bench Squats

This exercise targets your quadriceps and provides a moderate to high cardio benefit. It also works your hamstrings and calves.

Muscle Group

Quadriceps (Quads), Hamstrings, Calves


1 Day a Week to
3 Days a Week


Dumbbells, Flat Bench

Cardiovascular Benefit

Moderate to High

Muscle Group: Quadriceps (Quads), Hamstrings, Calves

Equipment: Dumbbells, Flat Bench

Minimum Frequency: 1 Day a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Moderate to High

Exercise Category: Legs

Starting Position: Stand with your feet shoulder width apart, toes pointing forward with a flat bench just behind your heels. Hold a dumbbell in each hand with an overhand grip, arms hanging straight down by your sides.

  1. 1 Exhaling, squat down and touch your bottom to the bench like you are going to sit on it.
  2. 2 Inhale and quickly raise back up to the starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.