Strength

Dumbbell Half Squat

The Dumbbell Half Squat is a beginner-friendly lower body workout, targeting quads, hamstrings, and glutes. It boosts strength, balance, and stability, promoting muscle gain and assisting daily movements.
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Dumbbell Half Squat instructions
Step-by-step instructions
1
Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with your arms resting alongside your body.
2
Bend your knees and lower your body as if you're sitting back into a chair, only half as deep as a full squat.
3
Keep your back straight and make sure your knees do not move past your toes.
4
Push through your heels to stand back up to the starting position.
5
Repeat for the programmed number of reps.
Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand with your arms resting alongside your body.
Bend your knees and lower your body as if you're sitting back into a chair, only half as deep as a full squat.
Keep your back straight and make sure your knees do not move past your toes.
Push through your heels to stand back up to the starting position.
Repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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