Most gym bros will assume this a sissy exercise and won't bother trying it. But if they were to try 3 sets of 20 reps with 60 seconds rest using a 100-plus pound dumbbell, their quads and glutes would let them know it's legit.
Dumbbell Between-Bench Squat
Standing on the steps allows you to sink to rock bottom, and holding onto the dumbbell with outstretched arms allows you to stay more upright.
- Keep your knees out and chest up.
- Push through the heels, sit the butt straight down, and let the knees migrate forward and outward.
- Then descend as deep as possible without losing good spinal position.
Do 3-4 sets of 8-20 reps. Want more quad? Elevate your heels on 10-pound plates for a "constant-tension" style where you don't quite lock out at the top. Superset with dumbbell frog pumps if you want a serious glute pump.
By the way, this is a top favorite glute exercise of my client, Tawna Eubanks McCoy.
Yeah, it works.
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