Dumbbell Overhead Squat

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Exercise overview

Training details

Quadriceps Glutes Hamstrings Core Shoulders Upper Back

Equipment

Dumbbell

Sets × reps

3 × 8

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

01Press one dumbbell in each hand overhead, lock your elbows, and stabilize both weights.
02Set your feet in a comfortable squat stance and brace your trunk with shoulders active.
03Descend by bending your hips and knees while keeping both dumbbells stacked over your midfoot.
04Reach the deepest controlled position with heels grounded, chest lifted, and knees aligned.
05Drive through your feet to stand while preventing either dumbbell from drifting.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Single Arm Overhead Squat

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Overhead Squat

Comparable substituteBodyweight Squat Comparable substituteKettlebell One Arm Overhead Squat

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