Legs Focus

Dumbbell Squat

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Coach Notes

Coach Take

Accessible squat pattern that builds legs without needing a barbell rack.

Make It Easier

Goblet Squat

Level It Up

Tempo Dumbbell Bench Squat

Build Size

4 x 8-12, rest 60-120s

4 X 6 8 Rest 2

00-2:30

Attribute Breakdown

Muscle

Legs

LOWER-BODY DOMINANT EFFORT FOR POWER AND STABILITY

Equipment

Dumbbells

DUMBBELL CONTROL FOR BALANCED SIDES AND RANGE

Movement

Push

PUSH ACTION: YOU DRIVE THE LOAD AWAY FROM YOUR BODY

Pattern

Squat

SQUAT PATTERN BUILT ON KNEE BEND AND LEG DRIVE

Reps

6 12

MID-REP RANGE FOR SIZE, CONTROL, AND SOLID INTENSITY

Goal

Strength

PRIMARY GOAL IS RAW STRENGTH AND LOAD PROGRESSION

Ego

High

HIGH EGO: BIG NUMBERS, BIG RISKS, BIG CONFIDENCE

Related Exercises

Barbell Bench Front SquatBarbell Clean-grip Front SquatBarbell DeadliftBarbell Glute Bridge Two Legs On Bench (male)Barbell Good MorningBarbell Jump SquatBarbell Narrow Stance SquatBarbell One Arm Side Deadlift

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