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Exercise guide
Dumbbell Front Squat
A squat holding dumbbells racked at the shoulders, keeping the torso upright and emphasizing the quads.
What this exercise works
- Muscles
- gluteus maximus · quadriceps · erector spinae · hamstrings · rectus abdominis
- Goals
- hypertrophy · strength
- Equipment
- Dumbbells
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Hold a dumbbell in each hand resting on top of your shoulders.
- Keep your elbows high and torso upright.
- Lower your hips by bending knees until thighs are parallel to the floor.
- Drive through your heels to stand back up.
- Maintain a neutral spine throughout.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Keep your elbows high so the dumbbells stay racked on your shoulders.
- Sit down between your hips rather than folding forward.
- Drive through the whole foot and keep your heels down.