Deep Glute Dumbbell Squat
Emphasizes deep range of motion to maximize glute activation in the squat pattern.
Glutes & HipsIntermediateStrengthSquat
At a glance
| Muscles worked | Primary: glutes. Secondary: quads, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Intermediate |
| Type | Strength · Squat |
| Sets & reps | 3 sets × 10-15 reps |
| Estimated calories burned | ~37 kcal |
How to do it
- Hold dumbbells at the sides or in a goblet position.
- Descend into a deep squat, keeping the chest up.
- Drive through the mid-foot and squeeze the glutes to stand.
- Maintain control throughout the range.
- Repeat for desired reps.
Equipment
- Dumbbells
Coaching tips
Benefits
Emphasizes deep range of motion to maximize glute activation in the squat pattern.
Common mistakes
Avoid letting the heels rise or the knees cave.
Make it harder
Increase dumbbell weight or add a pause at the bottom.
Make it easier
Reduce depth or use bodyweight only.
Breathing
Inhale as you descend, exhale as you stand.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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