Dumbbell Squat Swing Variations, How-to & Benefits

Dumbbell squat swing is a compound workout that works on several muscles at the same time, such as quads, hamstrings, shoulders, and core.

The squat dumbbell swings can torch a serious number of calories while strengthening and toning your muscles.

Dumbbell squat and swings are one of my favorite exercises that I love to do it now and then.

Even I tell my clients and friends to do the same if they’re trying to lose weight with dumbbell workouts.

If you work out with dumbbells at home and that too without a bench, then including it in your workout routine can give you great results.

You can do the multiple variations of swinging dumbbell squats, and I must say you’ll love doing them all.

You’ll see how to do each variation of dumbbell squat swing with step-by-step instructions in this post.


  1. Both arm Dumbbell Squat Swing
  2. Dumbbell swing and a squat thrust
  3. Single-arm dumbbell squat and swing
  4. Dumbbell side to side squat and swings

1. the Both-Arm Dumbbell Squat Swing

How to do dumbbell squat to swing

  • Holding a pair of dumbbells in your hands with a neutral grip and stand upright with your feet shoulder-width apart.
  • Holding dumbbells in your hands, raise your arms straight in front of you as high as you like and return to the start.
  • Now, sit in a deep squat position by bending your knees and pushing your hips back, and then return pushing into the floor with your feet to return to the standing position. This is your one rep.
  • Do as many reps as possible in 30 seconds and then rest for 30 to 60 seconds and repeat.

2. Dumbbell swing and a squat thrust

How to do dumbbell swing and thrust

Part -1 (Dumbbell Swing)

  • Holding one dumbbell in each hand with a neutral grip, stand upright in the shoulder-width stance.
  • Keep your arms fully straight at your sides with your palms are facing inward to your sides.
  • Slight bend your knees, push your hips backward and lean your torso forward while maintaining a flat back.
  • Drop dumbbells down and back before swinging them upward.
  • Keeping your arms straight, raise the weights up (in a swinging manner) as high as you can.
  • As you swing the dumbbells, straighten your hips and stand upright when the dumbbells reach your head level.

Part 2 (Thrust)

  • When you complete part 1, squat down and place the dumbbells on the floor outside of your feet while keeping your arms straight.
  • Now, kick your legs behind to land into a high plank position, with gripping the dumbbells in your hands
  • Reverse the steps to return to the standing position and repeat for the desired number of repetitions.

Related: Does Squatting Help You Lose Weight?

3. Single-arm dumbbell squat and swing

When you find it hard to do both arm dumbbell squat swings, you can try using one arm at a time.

Here are the steps you can follow to do the single-arm dumbbell squat swings

  • Pick the head of one dumbbell with both hands and keep your arms straight in front of your thigh.
  • Keeping your arms straight, raise the dumbbells upward until your arms reach your eye level and then lower it down to the start.
  • And once you do the swinging part, perform a normal squat. That’s your one rep.
  • You can as many repetitions as you like.

4. side to side squat and swings

Another interesting dumbbell squat swing variation you can try is side to side squat and swing.

How to perform:

  • Holding a dumbbell in your left hand, stand straight with your feet slightly wider than shoulder-width apart.
  • Take a step out to the side with your left foot and sit back into a deep squat.
  • Swing the dumbbell all the way from under your legs to up to your chest.
  • And then take the dumbbell in your right hand, and in the running motion, repeat the steps on the opposite to complete one rep.
  • Do three sets of 10 to 15 repetitions each at your maximum heart rate.

You may also like: Different Types Of Squat Variations And Benefits

Benefits of Dumbbell Squat Swings

1. Burn more calories than bodyweight and other weight training

The swinging squats require you to do more than one movement at a time, such as squat and swing. And doing at a high pace releases a good number of calories may help you lose fats.

2. Strengthen, tone and build muscles

Doing squat and swings with dumbbells strengthen, build and tone muscles. The different variations of dumbbell swing squat work on the entire body, especially quads, hamstrings, core, and shoulders.

A study also suggests that doing KB swing workout increase both maximum and explosive strength. So, in the absence of a kettlebell, you can do a swing workout with a dumbbell to get the same benefit.

You may also like: What Is The Difference Between Strength And Power?

3. Improve Endurance and Cardiovascular Health

The dumbbell squat and swings workout are great for enhancing endurance as it requires you to perform at a high intensity (with a shorter period of rest between the sets). And doing HIIT also improves your cardiovascular health.

Dumbbell Squat and Swing Workout Routine

  • Both arm Dumbbell Squat Swing
    • 10 reps x 3 sets, 30 to 60 seconds rest between sets
  • Dumbbell swing and a squat thrust
    • Do AMRAP in 30 seconds and rest for 60 seconds, repeat as many times as you like
  • Single-arm dumbbell squat and swings
    • Do as many reps as possible in 30 seconds and then rest for 60 seconds x 2 times
  • Dumbbell side to side squat and swings
    • Do as many reps as possible in 30 seconds and then rest for 60 seconds x 2 times

The Takeaway Message

The four variations of dumbbell squat swing strengthen the entire body and burn some serious calories.

After doing them all, you’ll feel more strong and confident.

It also support your weight loss and build noticeable muscles in the long run.

Moreover, it increases your endurance level and improves cardiovascular health.

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Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.

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