5 Dumbbell Squat Variations

5 Dumbbell Squat Variations

Introduction

Introducing new and exciting dumbbell squat exercises to your workouts can help elevate your training with limited additional equipment needed. This article focuses on simple dumbbell squat variations to enhance and change up you’re training.

Goblet Squat

Our first variation is the Goblet Squat. This squat is common and has many benefits. For this exercise, you’re going to hold your dumbbell vertically with both hands holding one side of the dumbbell like a goblet. From here you want to push your hips backward slightly and bend your knees to complete a repetition.

The Goblet Squat primarily focuses on the Quadriceps. One thing to note with this squat is to be careful you are not resting the weight on your chest as this can impact your form and put strain on your back. However, you don’t want to hold the dumbbell too far forward as it could pull you forward and impact your form.

Elevated Goblet Squat

The Elevated Goblet Squat is a great dumbbell squat variation that is very similar to the above-mentioned Goblet Squat. The only difference is that your heels are elevated using a short object. Some good options for heel elevation include a weight plate, an aerobic step, or even folded cloths.

Elevated Goblet Squats are a good option for individuals with limited ankle mobility as the heel elevation allows you to achieve a greater range of motion that could otherwise be impacted by tight ankles.

Sumo Squat

Sumo Squats are a great dumbbell squat variation that focuses more on the glutes than the previous options listed. For a sumo squat, you adopt a wide stance and hold one end of the dumbbell vertically in between your legs. Ensure that your back and neck are in line and your core is engaged.

Split Squat

Split Squats can easily be performed with dumbbells which makes it a great squat variation to add diversity to your training. Depending on how you perform this exercise you can either primarily target the glutes or the quads.

Start in a split squat position with one foot forward and one foot backward. From here, if you slightly hinge your hips forward and then lower your back knee just above the ground you will be performing a more glute-dominant split squat. If you don’t hinge your hips and keep a neutral upright position you will complete a more quad-dominant split squat.

Bulgarian Split Squat

The Bulgarian Split Squat is a great dumbbell squat variation that also challenges balance and stability. For this type of split squat, you elevate your back foot using a bench or aerobics step. I recommend starting with a lower elevation and working your way towards a higher elevation as you improve stability.

Once you have your heel elevated, you slightly hinge your hips and bend your front knee until your back knee is hovering above the ground. When bringing yourself back to the top of the repetition, think of driving your front heel into the ground.

Also, remember to keep your foot placement shoulder width apart with your hips square to avoid imbalance and unnecessary twisting. The Bulgarian Split Squat also puts less strain on your back than other squats.

These dumbbell squat variations are fun and require minimal equipment. If you are looking for a simple way to challenge and mix up your exercise routine, these variations are the key! Please comment below if you have questions or if you tried these variations.