How to Do Dumbbell Bench Squat

Dumbbell Bench Squat is a quads exercise using bench and dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Quads

Equipment

Bench, Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Bench Squat

  1. 01Stand in front of a bench holding dumbbells at the sides or at shoulder height.
  2. 02Initiate the squat by hingeing the hips and bending the knees simultaneously.
  3. 03Lower the hips until the glutes lightly touch the bench surface.
  4. 04Drive through the mid-foot to return to a full standing position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Bench Squat

Primary Stabiliser Inactive

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Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the heels lift off the floor as the glutes touch the bench, widen the stance slightly to improve ankle geometry.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Bench Squat questions

What muscles does Dumbbell Bench Squat work?

Dumbbell Bench Squat is catalogued as a quads exercise in A90 Training Club, with the quads as its primary muscle group.

How do you do Dumbbell Bench Squat correctly?

Stand in front of a bench holding dumbbells at the sides or at shoulder height. Initiate the squat by hingeing the hips and bending the knees simultaneously. Lower the hips until the glutes lightly touch the bench surface. Drive through the mid-foot to return to a full standing position.

What is the A90 coach tip for Dumbbell Bench Squat?

If the heels lift off the floor as the glutes touch the bench, widen the stance slightly to improve ankle geometry.

Is Dumbbell Bench Squat suitable for beginners?

Dumbbell Bench Squat is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Bench Squat?

Dumbbell Bench Squat uses bench and dumbbell.

A90 Intelligence

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