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Dumbbell Front Squat 4s · no sound

Dumbbell Front Squat

A squat with a dumbbell held at each shoulder, front loading the body to keep the torso upright.

Primary muscle
Glutes, Quads
Equipment
Dumbbell
Difficulty
Beginner
Movement
Squat
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How to do it

  1. Stand with your feet shoulder width apart and your toes turned out slightly.
  2. Hold a dumbbell at each shoulder with the palms facing inward and elbows high.
  3. Lift your chest, brace your abdominals and take a deep breath.
  4. Push your hips back and bend your knees, keeping the dumbbells stable.
  5. Lower until your thighs are at least parallel with the floor.
  6. Press through your midfoot and drive your hips forward to stand tall.

Common mistakes

  • Dropping the elbows, which pulls the dumbbells forward and rounds the upper back.
  • Letting the knees cave inward instead of tracking over the toes.
  • Rising onto the toes because of limited ankle range or an excessive forward lean.
  • Stopping short of parallel, which cuts the range the quads are being trained through.

Muscles worked

Primary
GlutesQuads
Secondary
AbsFront DeltsHamstringsTraps

Same movement, other equipment

Band Squat Beginner Band Squat Glutes Resistance band Bodyweight Box Squat Beginner Bodyweight Box Squat Glutes Bodyweight Bodyweight Squat Beginner Bodyweight Squat Glutes Bodyweight Machine Leg Press Beginner Machine Leg Press Glutes Machine

Similar exercises

Dumbbell Bulgarian Split Squat Intermediate Dumbbell Bulgarian Split Squat Glutes Dumbbell Dumbbell Front Squat (Tempo) Intermediate Dumbbell Front Squat (Tempo) Glutes Dumbbell Dumbbell Goblet Squat Beginner Dumbbell Goblet Squat Glutes Dumbbell Dumbbell Overhead Squat Advanced Dumbbell Overhead Squat Glutes Dumbbell Dumbbell Alternating Forward Lunge Intermediate Dumbbell Alternating Forward Lunge Glutes Dumbbell

Good to know

What muscles does the Dumbbell Front Squat work?
Mainly the glutes and quads. It also works the abs, front delts, hamstrings and traps.
What equipment do you need for the Dumbbell Front Squat?
It uses dumbbells. Without it, the Band Squat and the Bodyweight Box Squat train the same muscles the same way.
Is the Dumbbell Front Squat good for beginners?
GymVim rates it beginner.

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