{"id":42975,"date":"2022-05-12T15:28:25","date_gmt":"2022-05-12T15:28:25","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=42975"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"dumbbell-squat-variations","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/","title":{"rendered":"Dumbbell Squat Variations To Take Your Squatting Game To The Next Level"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#Is_Squatting_With_Dumbbells_Effective\" >Is Squatting With Dumbbells Effective?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#Can_Dumbbell_Squats_Build_Muscle\" >Can Dumbbell Squats Build Muscle?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#What_Is_The_Proper_Squat_Form\" >What Is The Proper Squat Form?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#Different_Dumbbell_Squat_Variations_You_Ought_To_Add_To_Your_Workout_Plan\" >Different Dumbbell Squat Variations You Ought To Add To Your Workout Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#Dumbbell_Front_Squats\" >Dumbbell Front Squats<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#How_To_Perform_A_Dumbbell_Front_Squat\" >How To Perform A Dumbbell Front Squat<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#Goblet_Squats\" >Goblet Squats<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#How_Do_You_Do_Goblet_Squats\" >How Do You Do Goblet Squats?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#Plie_Squat\" >Pli\u00e9 Squat<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#Plie_Squat_Instructions\" >Pli\u00e9 Squat Instructions<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#Wide_Leg_Sumo_Squats\" >Wide Leg Sumo Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#Overhead_Squat_With_Dumbbells\" >Overhead Squat With Dumbbells<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#Bulgarian_Split_Squat\" >Bulgarian Split Squat<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#How_To_Master_A_Bulgarian_Split_Squat\" >How To Master A Bulgarian Split Squat<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#Dumbbell_Pistol_Squat\" >Dumbbell Pistol Squat<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#Common_Mistakes_To_Watch_Out_For_When_Performing_These_Squat_Variations\" >Common Mistakes To Watch Out For When Performing These Squat Variations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Regardless of how you feel about them, squats are a game-changer for many people. They work to tone your legs, glutes, and core. Additionally, they are an example of a functional exercise, meaning they train your body muscles for better performance of daily activities. Luckily, you have endless squat variations, thanks to their versatility. Some of the commonly performed squats are the dumbbell squat variations. Check out our compilation of the top dumbbell squat variations to elevate your squatting game.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dumbbell_Squat_Variations\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Squatting_With_Dumbbells_Effective\"><\/span><b>Is Squatting With Dumbbells Effective?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The squat is a classic exercise that you will likely encounter in many, if not all, <a href=\"https:\/\/betterme.world\/articles\/28-days-squat-challenge\/\">exercise programs<\/a>. Whether at beginner or advanced levels, you are bound to find this movement presented in different variations, due to its effectiveness in building lower body strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because of how explosive and effective this exercise is without any equipment, many people often question how effective dumbbell squat variations are. After all, the use of dumbbells risks messing up your balance and coordination. So are these <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squats\/\">exercises<\/a> worth it?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Indeed they are! Most evidence shows that dumbbells increase the intensity of your squat and help work your muscles further. As a result of this training your muscles can develop to their fullest extent (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4640053\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). \u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Dumbbell_Squats_Build_Muscle\"><\/span><b>Can Dumbbell Squats Build Muscle?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, they can. You can reap all the benefits of doing squats, regardless of the variation you choose. These include building muscle mass and strength, improving your stability, coordination, and lower body strength (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4640053\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). \u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is crucial to focus on learning the proper form of a squat before incorporating dumbbells. Once you have that down pat, proceed to get comfortable holding dumbbells while squatting, as it will highly impact your squatting form.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/\">6 Week Squat Program: The Ultimate Guide For Toning Your Lower Body<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dumbbell_Squat_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-32544 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5-1024x576.jpg\" alt=\"dumbbell squat variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Proper_Squat_Form\"><\/span><b>What Is The Proper Squat Form?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u00a0To perfect the basic squat technique before trying any squat variation or incorporating weights do this (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6050697\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet at a shoulder-width distance, back straight, and arms resting straight down at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale, tighten your core, and push your hips back while bending your knees to assume a sitting stance. All along, keep your back straight and activate your abdominal muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower until your thighs are parallel to the floor or until your point of comfort. All the while keep your chest up and face gazing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your entire foot to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clench your glutes at the top to activate them, then repeat to perform another rep.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Different_Dumbbell_Squat_Variations_You_Ought_To_Add_To_Your_Workout_Plan\"><\/span><b>Different Dumbbell Squat Variations You Ought To Add To Your Workout Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You will not find a trainer who has not incorporated bodyweight squats or squat variations in their workout plans. Thanks to their loads of benefits, they are pretty much a staple in any exercise program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Over time, you may perform the regular squat effortlessly, regardless of the reps or sets you perform. When this happens we all know that it is time to upgrade.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are among such people, here are some excellent squat variations to add to your workout plan and fire up your glutes and core!<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Front_Squats\"><\/span><b>Dumbbell Front Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Although dumbbell front squats and goblet squats are often used interchangeably, the two are different exercises. The difference lies in their form and the kind of dumbbells used. In a goblet squat, you are asked to hold one dumbbell in the center of your chest. However, for a dumbbell front squat, you must hold two dumbbells (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6050697\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"How_To_Perform_A_Dumbbell_Front_Squat\"><\/span><b>How To Perform A Dumbbell Front Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here is a comprehensive guide on how to perform a dumbbell front squat correctly (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6050697\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet at a shoulder-width distance while holding a dumbbell of comfortable weight in each hand and in front of your chest. Make sure your palms are facing your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your neck and spine neutral, push your hips back while pushing your knees outward as if you are taking a seat. Make sure your knees are aligned with your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat until your hips are below your knees or to your point of comfort.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heels to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clench your glutes at the top of the movement and repeat.<\/span><\/li>\n<\/ol>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dumbbell_Squat_Variations\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dumbbell_Squat_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-31530 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3865-1024x576.png\" alt=\"28 days squat challenge\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3865.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3865-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3865.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3865-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3865.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Goblet_Squats\"><\/span><b>Goblet Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Goblet squats are a staple in most full-body workouts due to their excellence in building body muscle and developing cardiovascular fitness. They are the go-to exercise when you need to develop extra strength in your quads.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is also an excellent squat progression from air squats. That is mainly for beginners because it adds resistance while simultaneously helping you focus on the correct form. Although it targets all major muscle groups, it primarily works your lower body muscles, including glutes, quads, hamstrings, and calves (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32746728\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"How_Do_You_Do_Goblet_Squats\"><\/span><b>How Do You Do Goblet Squats?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As mentioned earlier, you perform goblet squats with dumbbells using one dumbbell. Here are the exercise instructions:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet slightly wider than hip-width distance and toes pointing slightly outward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in both hands, then bend your elbows, so it is positioned right at the center of your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remember to tighten your core, gaze straight ahead, and keep your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your hips back, inhale, and slowly bend your knees to perform a squat. Keep the dumbbell close to your body during the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat until your hips are parallel with your knees. Keep your chest tall, back straight, and your body weight evenly distributed or slightly more toward your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exhale and press through your heels to return to the starting position. Engage your glutes at the top and repeat.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Plie_Squat\"><\/span><b>Pli\u00e9 Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The dumbbell pli\u00e9 squat is a variation of the goblet squat. It is mainly used to strengthen the leg muscles due to its effectiveness in working the lower body. However, it primarily works the quads (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4640053\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). \u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is an excellent <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squat-variations\/\">squat variation<\/a> that beginners can use to learn the correct squat form. Additionally, it can help beginners progress to more advanced variations that require heavier weights.<\/span><\/p>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"Plie_Squat_Instructions\"><\/span><b>Pli\u00e9 Squat Instructions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here are the steps to take to perform this exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4640053\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Select a dumbbell and place it on end on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet wider than shoulder-width distance with your arms hanging by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat by pushing your hips back until your thighs are parallel to the floor, then grab the edges of the dumbbell with both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your core, and then drive into your feet to stand tall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clench your glutes, then slowly lower back to the starting position and repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dumbbell_Squat_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-31485 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3851-1024x576.png\" alt=\"dumbbell squat variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3851.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3851-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3851.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3851-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3851.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Wide_Leg_Sumo_Squats\"><\/span><b>Wide Leg Sumo Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These <a href=\"https:\/\/betterme.world\/articles\/100-squats-a-day-for-30-days\/\">squat<\/a> variations are performed with your legs wider than shoulder-width stance. The wide stance increases the work on your hamstrings, glutes, and adductors while still targeting your core, quads, and other upper body muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6050697\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). To perform them:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell with both hands and stand upright. Position your feet wider than shoulder-width distance with your knees slightly bent. Similarly, position your arms by your sides and toes facing out. This marks the starting stance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale, bend your knees, push your hips back, and lower your legs until your thighs are parallel to the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press primarily with the heel of your foot to return to the starting position. Remember to exhale.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Overhead_Squat_With_Dumbbells\"><\/span><b>Overhead Squat With Dumbbells<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">An overhead squat with dumbbells is <a href=\"https:\/\/betterme.world\/articles\/30-day-abs-squat-challenge\/\">more challenging<\/a> because it demands more stability, flexibility, and mobility than a regular squat. Although it targets your entire body, it primarily works your quads, hamstrings, calves, and glutes (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/multimedia\/squat\/vid-20084682\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Below is the step by step instructions on how to perform an overhead squat with dumbbells:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing stance with your feet slightly wider than shoulder-width apart. Keep your back straight, and toes pointed out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a pair of dumbbells over your head with a wide grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe in, keep your chest up, then slowly sit back into your hips as if to sit. Squat until your thighs are slightly past parallel to the ground or until your point of comfort.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While at the bottom of the movement, stretch your arms overhead so that the weights face the ceiling. Your shoulder blades must be squeezed together and your arms locked in place at this stance. Keep your head poking through your arms to keep the dumbbells aligned with your shoulders, hips, and heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weights to the starting position while driving through your heels to return to the starting stance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/90-days-squat-challenge\/\">90 Days Squat Challenge: Tone Your Lower Body With This Workout Routine<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dumbbell_Squat_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-31474 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4391-1024x576.png\" alt=\"dumbbell squat variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4391.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4391-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4391.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4391.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bulgarian_Split_Squat\"><\/span><b>Bulgarian Split Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The Bulgarian split squat is considered the most challenging <a href=\"https:\/\/betterme.world\/articles\/50-squats-a-day\/\">squat<\/a> variation by most people because, for one, you are performing it when your back foot is elevated. Additionally, it requires more balance and stability. Unfortunately, a lot of people struggle with their foot placement, so they say this variation is the hardest (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6050697\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, all you have to do is learn the correct form and foot placement. For example, some people prefer a relatively narrow stance, while others like to fully stretch out their back leg (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6050697\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). That said, it more or less comes down to your preference and comfort.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should never place your back foot directly behind your front foot. That makes balancing a problem, which may cause you to trip several times.<\/span><\/p>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"How_To_Master_A_Bulgarian_Split_Squat\"><\/span><b>How To Master A Bulgarian Split Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">So, here is the correct procedure to follow to ace the Bulgarian split squat with dumbbells (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4640053\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a comfortable dumbbell in each hand, place your front foot in position, and lean forward. Position the weights between your hips and your forward foot. After that, lift your back foot and rest it on a bench or elevated surface.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While keeping your back straight and neck neutral, inhale and slowly lower into a squatting position by bending your knees and pushing your hips toward the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You will feel as if most of your body weight is on your forward foot and your rear foot is helping with balance.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep lowering until your rear knee nearly touches the ground, or your back starts to arch. However, it should not arch because this is injurious.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your front foot to push off the ground and clench your glutes while in the standing stance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat all the reps, then switch legs.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Pistol_Squat\"><\/span><b>Dumbbell Pistol Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pistol <a href=\"https:\/\/betterme.world\/articles\/deadlift-vs-squat\/\">squats<\/a> are helpful mainly for athletes because they build lower body strength and enhance functional training. They also build core strength and work different muscle groups like your quad, calves, hamstrings, and hip adductors (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32746728\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although they are a great addition to any workout plan, they are not advised for beginners or individuals with back issues. So check in with your doctor and trainer before adding the move to your regime. Here is a guide on how to perform dumbbell pistol squats:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position while holding a <a href=\"https:\/\/betterme.world\/articles\/how-many-squats-a-day\/\">dumbbell<\/a> upright in both hands and close to your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise either foot an inch or two off the ground. Keep your chest up, back straight, knees and hips slightly bent, and face looking directly forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Descend into a squat by bending your knees and pushing your hips back. As you lower yourself, the leg you lifted off the floor will slowly rise towards the ceiling. Be sure to descend gradually because a quick pace disrupts your balance, and you may fall on either side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While at the bottom of the movement, pause for a few seconds. After that, slowly extend the hips and knee of the leg pressed on the floor to return to stand. Make sure you drive through its heel to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat until you complete the desired number of repetitions before switching legs.<\/span><\/li>\n<\/ol>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dumbbell_Squat_Variations\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dumbbell_Squat_Variations\"><img decoding=\"async\" class=\"aligncenter wp-image-29470 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1024x576.jpg\" alt=\"dumbbell squat variations\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/9-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Common_Mistakes_To_Watch_Out_For_When_Performing_These_Squat_Variations\"><\/span><b>Common Mistakes To Watch Out For When Performing These Squat Variations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The only way you will reap the most from these <a href=\"https:\/\/betterme.world\/articles\/squats-vs-lunges\/\">variations<\/a> is if you perform them correctly. The correct technique also reduces injury risk. Here are the most common mistakes to watch out for and avoid in these squat variations (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32746728\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Holding Your Breath.<\/b><span style=\"font-weight: 400;\">\u00a0As seen in all these exercises, you must inhale when squatting and exhale when standing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Caving In Your Knees.<\/b><span style=\"font-weight: 400;\">\u00a0Your knees must always be falling out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Leading with Your Knees.<\/b><span style=\"font-weight: 400;\">\u00a0Your hips must always lead your squat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Not Engaging Your Core.\u00a0<\/b><span style=\"font-weight: 400;\">Tighten your core throughout the movement because it is the foundation of this exercise.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The regular squat exercise is a highly versatile compound movement that can improve your lower body strength and functionality of daily activities. Additionally, it can increase your stability and core strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can incorporate different dumbbell squat variations into your program for added benefits and intensity. Every squat variation listed here works your muscles differently but helps you reap the named squat benefits. Make sure you talk to your doctor and trainer before making any changes to your workout plan.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dumbbell_Squat_Variations\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Regardless of how you feel about them, squats are a game-changer for many people. They work to tone your legs, glutes, and core. Additionally, they are an example of a functional exercise, meaning they train your body muscles for better performance of daily activities. Luckily, you have endless squat variations, thanks to their versatility. Some [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":42976,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[114],"class_list":["post-42975","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dumbbell Squat Variations To Take Your Squatting Game To The Next Level - BetterMe<\/title>\n<meta name=\"description\" content=\"Which of the \u2605 DUMBBELL SQUAT VARIATIONS \u27a4 is the best? Find out in this read, including the best variations to fire up your glutes and core.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dumbbell Squat Variations To Take Your Squatting Game To The Next Level\" \/>\n<meta property=\"og:description\" content=\"Which of the \u2605 DUMBBELL SQUAT VARIATIONS \u27a4 is the best? Find out in this read, including the best variations to fire up your glutes and core.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1980867089.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/334a8f409b6a0f784ec8ae3f499a5736\"},\"headline\":\"Dumbbell Squat Variations To Take Your Squatting Game To The Next Level\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/\"},\"wordCount\":2243,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1980867089.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Regardless of how you feel about them, squats are a game-changer for many people. They work to tone your legs, glutes, and core. Additionally, they are an example of a functional exercise, meaning they train your body muscles for better performance of daily activities. Luckily, you have endless squat variations, thanks to their versatility. Some of the commonly performed squats are the dumbbell squat variations. Check out our compilation of the top dumbbell squat variations to elevate your squatting game.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is Squatting With Dumbbells Effective?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The squat is a classic exercise that you will likely encounter in many, if not all, <a href=\\\"https:\/\/betterme.world\/articles\/28-days-squat-challenge\/\\\">exercise programs<\/a>. Whether at beginner or advanced levels, you are bound to find this movement presented in different variations, due to its effectiveness in building lower body strength.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Because of how explosive and effective this exercise is without any equipment, many people often question how effective dumbbell squat variations are. After all, the use of dumbbells risks messing up your balance and coordination. So are these <a href=\\\"https:\/\/betterme.world\/articles\/bodyweight-squats\/\\\">exercises<\/a> worth it?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Indeed they are! Most evidence shows that dumbbells increase the intensity of your squat and help work your muscles further. As a result of this training your muscles can develop to their fullest extent (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4640053\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). \u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can Dumbbell Squats Build Muscle?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, they can. You can reap all the benefits of doing squats, regardless of the variation you cho ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/\",\"name\":\"Dumbbell Squat Variations To Take Your Squatting Game To The Next Level - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1980867089.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Which of the \u2605 DUMBBELL SQUAT VARIATIONS \u27a4 is the best? Find out in this read, including the best variations to fire up your glutes and core.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1980867089.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1980867089.jpg\",\"width\":1000,\"height\":667},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Dumbbell Squat Variations To Take Your Squatting Game To The Next Level\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/334a8f409b6a0f784ec8ae3f499a5736\",\"name\":\"R. Mogeni\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/33ee1f9a0f2ce826d65db1eb4e7b1c63\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png\",\"caption\":\"R. Mogeni\"},\"description\":\"Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim. Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. She believes adopting such a lifestyle is easy, as long as you are consistent, hopeful, and disciplined.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/rodahmogeni\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Dumbbell Squat Variations To Take Your Squatting Game To The Next Level - BetterMe","description":"Which of the \u2605 DUMBBELL SQUAT VARIATIONS \u27a4 is the best? Find out in this read, including the best variations to fire up your glutes and core.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Dumbbell Squat Variations To Take Your Squatting Game To The Next Level","og_description":"Which of the \u2605 DUMBBELL SQUAT VARIATIONS \u27a4 is the best? Find out in this read, including the best variations to fire up your glutes and core.","og_url":"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1980867089.jpg","type":"image\/jpeg"}],"author":"R. Mogeni","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/"},"author":{"name":"R. Mogeni","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/334a8f409b6a0f784ec8ae3f499a5736"},"headline":"Dumbbell Squat Variations To Take Your Squatting Game To The Next Level","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/"},"wordCount":2243,"commentCount":0,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1980867089.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Regardless of how you feel about them, squats are a game-changer for many people. They work to tone your legs, glutes, and core. Additionally, they are an example of a functional exercise, meaning they train your body muscles for better performance of daily activities. Luckily, you have endless squat variations, thanks to their versatility. Some of the commonly performed squats are the dumbbell squat variations. Check out our compilation of the top dumbbell squat variations to elevate your squatting game.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>Is Squatting With Dumbbells Effective?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The squat is a classic exercise that you will likely encounter in many, if not all, <a href=\"https:\/\/betterme.world\/articles\/28-days-squat-challenge\/\">exercise programs<\/a>. Whether at beginner or advanced levels, you are bound to find this movement presented in different variations, due to its effectiveness in building lower body strength.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Because of how explosive and effective this exercise is without any equipment, many people often question how effective dumbbell squat variations are. After all, the use of dumbbells risks messing up your balance and coordination. So are these <a href=\"https:\/\/betterme.world\/articles\/bodyweight-squats\/\">exercises<\/a> worth it?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Indeed they are! Most evidence shows that dumbbells increase the intensity of your squat and help work your muscles further. As a result of this training your muscles can develop to their fullest extent (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4640053\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). \u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can Dumbbell Squats Build Muscle?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, they can. You can reap all the benefits of doing squats, regardless of the variation you cho ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/","url":"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/","name":"Dumbbell Squat Variations To Take Your Squatting Game To The Next Level - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1980867089.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Which of the \u2605 DUMBBELL SQUAT VARIATIONS \u27a4 is the best? Find out in this read, including the best variations to fire up your glutes and core.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1980867089.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1980867089.jpg","width":1000,"height":667},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/dumbbell-squat-variations\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Dumbbell Squat Variations To Take Your Squatting Game To The Next Level"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/334a8f409b6a0f784ec8ae3f499a5736","name":"R. Mogeni","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/33ee1f9a0f2ce826d65db1eb4e7b1c63","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/rodah_mogeni-150x150.png","caption":"R. Mogeni"},"description":"Rodah is a competent and skilful writer with a deep interest in nutrition and healthy living. Her speciality is writing articles that fall under the fitness and weight loss category. Her unparalleled style of writing and ability to explain difficult concepts in simple terms has made her garner much acclaim. Her top priority is creating informative pieces that advocate for or propel individuals towards healthier lifestyles. She believes that health is wealth, which is why she chose fitness and nutrition as her area of expertise. She believes adopting such a lifestyle is easy, as long as you are consistent, hopeful, and disciplined.","url":"https:\/\/dev.betterme.world\/articles\/author\/rodahmogeni\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/42975","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/35"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=42975"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/42975\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/42976"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=42975"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=42975"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=42975"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=42975"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}