Dumbbell overhead squat exercise

Dumbbell overhead squat

Exercise details

  • Movement pattern: Squat
  • Mechanics: Compound
  • Force: Push

Main muscles activated

Muscles activated by dumbbell overhead squat


Starting position

  1. With your feet hip-width apart, stand holding a dumbbell in each hand overhead, directly above each shoulder. Your palms should be facing forward and your elbows almost fully extended.


  1. Keeping your torso neutral and your arms almost fully extended, inhale as you squat down by flexing at the hips and knees.
  2. Exhale as you return to the starting position by extending your hips and knees.
  3. Repeat for the prescribed number of repetitions.

Comments and tips

  • Keep your head facing forward, your torso neutral and your arms almost fully extended throughout the exercise.
  • For the safety of your ankles and knees, make sure that your toes and knees are pointing in the same direction.
  • The dumbbell overhead squat is great for overloading your lower body (especially your quadriceps and glutes), strengthening your core, and improving your balance.
  • Start with light weights until you master proper form and balance. You can gradually increase the weight you’re lifting as you get more familiar with performing the dumbbell overhead squat.
  • You can also look into the following squat exercises that use dumbbells: dumbbell squat, dumbbell box squat, dumbbell sumo squat.
  • For similar exercises utilizing other gym equipment, try the barbell front squat and the hack squat.

Dumbbell overhead squat video


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