The Accessory Lift You're Ignoring That Will Change Your Squat Forever

When it comes to building lower-body strength, most lifters jump straight to the barbell back squat, and for good reason. But there’s a movement that’s just as effective, far more versatile, and arguably better suited for a wide range of lifters.

That movement is the dumbbell squat, and it might be the most functional leg exercise you're not prioritizing.

The dumbbell squat is highly effective at recruiting:

• Quadriceps, including all four heads: vastus medialis, vastus lateralis, vastus intermedius, and rectus femoris

• Glutes, especially during the drive upward

• Hamstrings, particularly for stabilizing the hip hinge portion

• Core and spinal stabilizers, to keep your torso upright and the dumbbells steady

With proper form, you’ll engage these muscle groups evenly, especially when your stance and depth are dialed in.

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