Dumbbell Squat vs Barbell Squat: There’s Only One Winner

How do dumbbell squats compare to barbell squats when it comes to building muscle? Not very well.

Both the dumbbell and barbell squat work many of the same muscles, most notably the quadriceps and glutes. However, the barbell squat is by far the better option when it comes to stimulating growth in those muscles.

That’s not to say dumbbell squats are a complete waste of time. They’re certainly better than nothing. 

But if all you have is a couple of dumbbells, there are far better ways to train your legs than dumbbell squats.

The Only Real Benefit of Dumbbell Squats

The only redeeming feature of dumbbell squats is the fact they don’t require much in the way of equipment. 

All you need is a couple of dumbbells. This makes them ideal if you want to train at home, and there’s no room in your house for a lot of gym equipment.

You just pull the dumbbells out from under your bed, or wherever they’re stored, and start training.

The same can’t be said of the barbell squat, which requires a barbell, weight plates and a squat rack.

However, the benefits of the dumbbell squat end there, and the cons far outweigh the pros.

The Cons of Dumbbell vs Barbell Squats

The first downside with the dumbbell squat is that it’s an awkward movement. As you squat down, the dumbbells can end up hitting your knees or rubbing against your thighs.

This isn’t necessarily a deal breaker, but it’s far from ideal.

For an effective lower body workout, you’re also going to need some fairly heavy dumbbells.

The squat works a number of large muscles in your hips, thighs, and lower back. To make those muscles grow, they need to be challenged with a relatively heavy weight. Squatting with a couple of 5-pound dumbbells isn’t going to do the job. 

Which brings me to the next problem with dumbbell squats, namely that grip strength can be a limiting factor. That is, your forearm muscles will fatigue before your legs do.

You can do dumbbell squats with the dumbbells resting on your shoulders. This solves the problems with grip strength. It also means the dumbbells don’t end up hitting your legs on the way down.

However, it does introduce a new problem, which is getting the dumbbells into position in the first place. 

Not everyone possesses the strength required to hoist a couple of heavy dumbbells from their sides onto their shoulders, then hold them in place for the duration of a set.

Dumbbell Squat Variations: How to Train Your Legs with Dumbbells

If you don’t have room in your house for a squat rack, and you don’t fancy joining a gym, don’t despair. 

You can still get an effective lower body workout with nothing more than a couple of adjustable dumbbells and a few other bits and bobs.

Here are two of my favorite exercises for training your legs with dumbbells.

Bulgarian Split Squat

First up is the Bulgarian split squat, also known as the rear foot elevated split squat.

Because you’re working one leg at a time, it’s easier to challenge the muscles in your hips and thighs without having to terminate the set because your grip isn’t strong enough.

The Bulgarian split squat works some of the same muscle groups as the barbell squat, namely the quads and glutes [7, 8]. 

It also allows you to train your lower body with minimal spinal loading, which makes it ideal if a bad back stops you doing barbell squats.

The split squat is also a good choice if your left leg is stronger than your right leg, or vice versa, and you want to correct any strength imbalance that might exist.

The main downside is the lack of stability.

Because you’re working one leg at a time, balance can be a problem for some people. It can take a few weeks of regular practice before you’re able to do the exercise without wobbling around.

Grip strength can also be a limiting factor, albeit not to the same degree as it would be with the regular dumbbell squat.

One solution is to get some lifting straps, which allow you to hold on to a heavier weight for longer.

Personally, I like Harbinger Big Grip Lifting Straps. They’re a lot better than lifting straps made from cotton, mainly because they have a rubber strip that prevents the bar from slipping.

You can also wear a weighted vest, which typically adds between 10 and 30 kilograms (22-66 pounds) in load. 

Combining a couple of heavy dumbbells with a weighted vest means you can still work up to some very heavy weights.

To get an idea of how heavy it’s possible to go with Bulgarian split squats, take a look at the video below. It shows strength coach Ben Bruno performing the Bulgarian squat with 335 pounds (152 kilograms). That’s a lot more than some people can squat with.

Alongside a couple of heavy dumbbells, Ben is wearing a weighted vest, as well as two heavy chains wrapped across his torso.

So don’t think that Bulgarian split squats are some kind of easy option, because they’re not. 

A few heavy sets of split squats will give the muscles in your thighs and hips a solid workout, as well as leave you gasping for air.

Dumbbell Hack Squats

Another effective way to train your legs with a couple of dumbbells is the dumbbell hack squat.

Here’s what it looks like:

Unlike the Bulgarian split squat, balance isn’t too much of a problem, because you’ve got the foam roller to lean against.

The fact your knees are out in front also means the dumbbells don’t hit your thighs on the way down.

Because there’s a wall behind you acting as support, you’re able to squat down into a relatively deep position, working your quadriceps and glutes through a full range of motion.

Frequently Asked Questions

Do dumbbells build more muscle than barbells?

Dumbbells don’t build more muscle than barbells, and barbells don’t build more muscle than dumbbells. One isn’t better than the other, they’re just different tools for different jobs. Some exercises are a better fit for dumbbells, and some are better done with barbells.

Do heavier dumbbells build more muscle?

You can build muscle with both heavy and light dumbbells, just as long as you train hard and push yourself in each set. 

In fact, most studies show very similar gains in muscle size across a variety of loads, from light to medium to heavy.

That being said, there are limits to how light you can go and still stimulate an equivalent amount of muscle growth. 

If the dumbbell you’re lifting is so light that you can do 40 reps or more, you’re better off using a heavier dumbbell, or switching to an exercise that allows you to challenge the same muscles in a lower rep range.

Can dumbbell squats build muscle?

Dumbbell squats can build muscle, particularly if you’re relatively new to lifting weights, where your muscles are highly responsive to any type of resistance training. However, most people are going to see faster gains with barbell squats.

Are dumbbell squats harder than barbell squats?

Dumbbell squats are certainly more awkward to do than barbell squats. They’re also harder on the forearm muscles, as you have to hold on to the dumbbells for the duration of the set. However, barbell squats are a far more effective way to train your legs.