Exercise

Dumbbell Squat To A Bench

Also known as: dumbbell squat to bench, db box squat, db squat to bench, dumbbell bench squat

Dumbbell Squat To A Bench is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, vastus medialis and gluteus maximus. Also works: medial gastrocnemius, biceps femoris and lower back. Equipment: dumbbell.

EquipmentDumbbell

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Vastus lateralis Vastus medialis Gluteus maximus

Secondary

Medial gastrocnemius Biceps femoris Lower back

How to do it

Stand up straight with a flat bench behind you while holding a dumbbell on each hand (palms facing the side of your legs).
Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position. Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section.
Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until you slightly touch the bench behind you. Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
Repeat for the recommended amount of repetitions.