Dumbbell squat to bench: How to Do It, Muscles Worked

Step by step

Stand in front of the bench, dumbbells at your sides.
Sit back until you lightly touch the bench.
Push through your feet and stand up.

What you should feel

Your thighs and glutes working as you stand from the bench; your lower back should not hurt.

Common mistake

Dropping onto the bench; lower slowly and only touch it.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Quads Glutes

Helps

Hamstrings Inner thighs Forearms

Equipment

Dumbbells

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Back squatQuads, Glutes

Front squatQuads, Glutes

Hack squatQuads

Bodyweight squatQuads, Glutes

Slow squat (3 s down)Quads, Glutes

Pause squatQuads, Glutes

Questions

What muscles does the dumbbell squat to bench work?

Dumbbell squat to bench mainly works your quads and glutes. It also helps your hamstrings, inner thighs, and forearms.

Can I do the dumbbell squat to bench at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the dumbbell squat to bench?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Dumbbell squat to bench