Dumbbell Overhead Squat
Gym Exercise Card
Equipment
The Dumbbell Overhead Squat challenges stability, strength, and mobility by combining a squat with holding dumbbells overhead. It primarily strengthens the shoulders, core, and legs, enhancing full-body coordination and improving balance and flexibility.
How to do it
- Hold a dumbbell in each hand, arms fully extended above your head.
- Position your feet shoulder-width apart, toes slightly turned out.
- Engage your core and begin lowering your body into a squat, keeping the dumbbells overhead.
- Descend until your thighs are parallel to the ground, maintaining a neutral spine.
- Press through your heels to return to the starting position, keeping the dumbbells overhead.
Muscles worked
Primary Deltoid Anterior Deltoid Lateral Quadriceps
Secondary Erector Spinae Gluteus Maximus Hamstrings Rectus Abdominis Triceps Brachii
Similar lifts
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.