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Dumbbell B-Stance Squat
Unilateral squat variation with dumbbells targeting quads and glutes to build lower body strength and hypertrophy while improving stability and addressing imbalances.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Hamstrings
6/10Biceps Femoris, Semitendinosus
Calves
4/10Soleus
Abs
4/10Transverse Abdominis
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet staggered, front foot forward and rear toes lightly touching ground for balance. Hold dumbbells at sides with palms facing in.
- Engage core and keep chest up.
- Hinge at hips and bend front knee to lower body.
- Descend until front thigh is parallel to ground.
- Drive through front heel to extend knee and hip.
- Return to start position without shifting weight to rear foot.
Coaching Tips
Form Cues
- Weight on front heel
- Torso upright
- Knee over toes
- Core tight
- Push through front foot
Breathing
Inhale as you descend, brace core, and exhale as you ascend.
Tempo
3-1-1
Range of Motion
Lower until front thigh parallels ground with knee tracking over toes; rear knee hovers near floor.
Safety
Safety Notes
- Avoid if acute knee pain
- Start light to master balance
- Keep neutral spine
- Use support if unstable
Spotting
Not typically needed; partner can assist lift-off or provide balance support if beginner.
Common Mistakes
- Shifting weight to rear leg
- Rounding back
- Knee caving inward
- Incomplete depth
When to Avoid
- Knee injuries
- Lower back issues
- Hip imbalances
Flexibility Needed
- Hip flexion
- Ankle dorsiflexion
Build Up First
- Basic squat form
- Single-leg stability
Also known as
B-Stance Dumbbell Squat, Dumbbell Kickstand Squat, Single-Leg Dumbbell Squat Variation
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