Dumbbell Sit Squat

Learn how to perform dumbbell sit squats correctly with instructions and video guide by SHOCK Fitness Trainer, Ashley Steele!

How to Dumbbell Sit Squat

Primary Muscles: Legs,  Glutes

Exercise Families: Squat

Equipment: DumbbellBench

Trainer: Ashley Steele


  1. Stand in front of a bench or platform, hold weights at your sides and plant both feet on the floor slightly outside of shoulder-width apart. This is your starting position.

  2. Inhale. Looking straight ahead, bend both hips and knees, ensuring that the knees point toward the toes. Continue bending the knees and squat low enough to sit on the bench. Pause briefly.

  3. Exhale, activate your glutes, and press both feet through the floor to extend your knees straight and return to the starting position. Repeat the dumbbell sit squats for the specified amount of time or repetitions.

  4. You should feel this working your core, glutes, quads, and hamstring muscles. 

Alternative Exercises:

Barbell Sit Squat  Dumbbell Sumo Squat

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