How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the squat (dumbbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Squat (Dumbbell): how to do it and muscles worked

The squat (dumbbell) mainly works your quadriceps and glutes. You need dumbbells.

Muscles worked

Main

How to do the squat (dumbbell)

1
Stand with feet shoulder-width apart holding a dumbbell in each hand at your sides, or one at your chest. Keep your chest up and core braced.
2
Push your hips back and bend your knees to lower until your thighs are parallel to the floor. Press through your whole foot to stand tall.
3
Lower over 2 seconds, breathing in on the way down and out as you rise. Keep the dumbbells steady at your sides.

Form tip: Do not let your knees cave inward or your heels lift; choose a weight you can control for the whole set.

Common questions

Which muscles does the squat (dumbbell) work?: The squat (dumbbell) mainly works your quadriceps and glutes.
What equipment do I need for the squat (dumbbell)?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the squat (dumbbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.