Dumbbell bench squats are a of the traditional barbell back squat that targets the glutes, hamstrings, and quads. To perform this exercise, youll need a bench and two dumbbells. Start by sitting on the edge of the bench with your feet shoulder-width apart and your toes turned out slightly. Hold a dumbbell in each hand and place them on your thighs. With your core engaged, press through your heels and stand up until your legs are fully extended. Pause for a second at the top, then slowly lower yourself back down to the starting position. Repeat for 8-12 repetitions. Dumbbell bench squats are a great way to build strength and size in your lower body. Theyre also a challenging exercise that can help you improve your balance and coordination.