CompoundDumbbell
Dumbbell Squat
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Hold a dumbbell in each hand at your sides
- Stand with feet shoulder-width apart and toes slightly out
- Keep your chest up and core engaged
- Lower yourself by bending your knees and pushing hips back
- Descend until thighs are parallel to floor or deeper
- Keep your knees tracking over your toes
- Drive through your heels to stand back up
- Squeeze your glutes at the top
💡Coaching Cues
- ✓
Chest stays up
- ✓
Go to parallel or deeper
- ✓
Drive through heels
- ✓
Knees track over toes
- ✓
Squeeze glutes at top
- ✓
Control the movement
⚠️Common Mistakes
- ✗
Not going deep enough
- ✗
Knees caving inward
