Dumbbell Farmer Carry Squat
The dumbbell farmer carry squat is a dumbbell compound exercise targeting the quadriceps while also challenging grip strength and core stability. Holding heavy dumbbells at the sides increases spinal loading compared to a goblet squat.
How to do it
- Stand with feet shoulder-width apart, holding a heavy dumbbell in each hand at your sides.
- Brace your core and descend into a squat by bending your knees and pushing your hips back.
- Lower until your thighs are parallel to the floor, keeping your chest up.
- Drive through your heels to stand back up to the starting position.
- Repeat for the desired number of repetitions while maintaining your grip on the dumbbells.
Form cues
- Keep your chest tall and proud throughout the movement.
- Hold the dumbbells firmly at your sides like suitcases.
- Push your hips back and bend your knees at the same time.
- Drive through the entire foot to return to standing.
Breathing: Inhale deeply as you lower into the squat and exhale steadily as you push back up to the starting position.
Common mistakes
- Allowing the shoulders to round forward, which places extra stress on the lower back.
- Letting the heavy dumbbells swing around, making it harder to balance and control the squat.
- Dropping the hips too quickly without control, which can cause the heels to lift off the floor.
Muscles worked
Primary: quads. Secondary: glutes, forearms, abs, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 10 reps, rest 60 seconds
Lose weight
3 sets × 10–12 reps, rest 60 seconds
Build muscle
3–4 sets × 8–10 reps, rest 90 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp lower back discomfort, ease off the weight or choose a gentler squat variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why hold the dumbbells at my sides instead of at my chest?
Holding weights at your sides challenges your grip and upper body stability differently, while placing a unique load on your core and spine.
What should I do if my grip gives out before my legs do?
Try using slightly lighter dumbbells or focus on squeezing the handles firmly. Your grip strength will naturally improve over time.
How often can I include this exercise in my routine?
Once or twice a week is plenty for most beginners, allowing your legs and core enough time to recover between sessions.