Dumbbell Bench Squat

glutesupper legsdumbbell

Matutunan kung paano gawin ang Dumbbell Bench Squat nang may tamang form at technique. Ang dumbbell exercise na ito ay pangunahing nagta-target sa iyong Glutes, na may secondary emphasis sa Quadriceps, Hamstrings, Calves.

Dumbbell Bench Squat exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Dumbbell Bench Squat

Sundin ang mga hakbang na ito para maisagawa ang Dumbbell Bench Squat nang may tamang form:

  1. 1Ilagay ang dumbbell sa sahig sa harap ng bench.
  2. 2Tumayo na nakaharap palikod sa bench, nakabukas ang mga paa sa lapad ng balikat.
  3. 3Yumuko sa mga tuhod at balakang para ibaba ang sarili patungo sa bench, pinapanatiling nakataas ang dibdib at tuwid ang likod.
  4. 4Kapag nakadikit na ang glutes sa bench, itulak sa pamamagitan ng mga sakong para tumayo pabalik sa simula.
  5. 5Ulitin para sa nais na bilang ng repetisyon.

Mga Muscles na Ginagamit sa Dumbbell Bench Squat

Primary

glutes

Secondary

quadricepshamstringscalves

Exercise Details

Equipment
dumbbell
Body Part
upper legs
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Dumbbell Bench Squat?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Mga Kaugnay na Exercises

dumbbell contralateral forward lunge exercise demonstration na nagpapakita ng tamang form

dumbbell contralateral forward lunge

glutesdumbbell
dumbbell straight leg deadlift exercise demonstration na nagpapakita ng tamang form

dumbbell straight leg deadlift

glutesdumbbell
dumbbell single leg deadlift exercise demonstration na nagpapakita ng tamang form

dumbbell single leg deadlift

glutesdumbbell
dumbbell deadlift exercise demonstration na nagpapakita ng tamang form

dumbbell deadlift

glutesdumbbell
dumbbell one arm snatch exercise demonstration na nagpapakita ng tamang form

dumbbell one arm snatch

glutesdumbbell
dumbbell stiff leg deadlift exercise demonstration na nagpapakita ng tamang form

dumbbell stiff leg deadlift

glutesdumbbell

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Dumbbell Bench Squat?

Ang Dumbbell Bench Squat ay pangunahing nagta-target sa iyong Glutes. Ang mga secondary muscles na ginagamit ay kabilang ang Quadriceps, Hamstrings, Calves. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong upper legs.

Anong equipment ang kailangan ko para sa Dumbbell Bench Squat?

Ang Dumbbell Bench Squat ay nangangailangan ng dumbbell. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Dumbbell Bench Squat nang may tamang form?

Simulan sa pamamagitan ng Ilagay ang dumbbell sa sahig sa harap ng bench. Tumayo na nakaharap palikod sa bench, nakabukas ang mga paa sa lapad ng balikat. Yumuko sa mga tuhod at balakang para ibaba ang sarili patungo sa bench, pinapanatiling nakataas ang dibdib at tuwid ang likod. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Dumbbell Bench Squat?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Dumbbell Bench Squat?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Dumbbell Bench Squat best for?

The Dumbbell Bench Squat fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

I-track ang Dumbbell Bench Squat sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS