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Heel Elevated Dumbbell Front Squat 9s · no sound

Heel Elevated Dumbbell Front Squat

Front-rack squat with two dumbbells at the shoulders and both heels on a weight plate.

Primary muscle
Quads
Equipment
Barbell, Dumbbell
Difficulty
Intermediate
Movement
Squat
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How to do it

  1. Place a weight plate on the floor and set both heels on its front edge, toes on the ground.
  2. Hold a hex dumbbell at each shoulder in a front-rack position.
  3. Brace the trunk and sit the hips down between the feet.
  4. Keep the elbows up and the torso as vertical as the rack allows.
  5. Drive through the midfoot to stand without the heels sliding off the plate.
  6. Do not let the knees cave in or the dumbbells roll off the shoulders.

Common mistakes

  • Letting the heels slip off the plate as the knees travel forward.
  • Dropping the elbows so the dumbbells pull the chest down.
  • Turning the lift into a hinge by sending the hips back too far.
  • Using a plate so tall that the toes lose contact with the floor.

Muscles worked

Primary
Quads
Secondary
AbsGlutesHamstrings

Same movement, other equipment

Sissy Squat Intermediate Sissy Squat Quads Bodyweight Step-Down to Balance Intermediate Step-Down to Balance Quads Bodyweight Belt Squat Beginner Belt Squat Quads Machine Kettlebell Goblet Squat Beginner Kettlebell Goblet Squat Quads Kettlebell

Similar exercises

Barbell Banded Back Squat Intermediate Barbell Banded Back Squat Quads Barbell Barbell Hack Squat Intermediate Barbell Hack Squat Quads Barbell Barbell Squat Intermediate Barbell Squat Quads Barbell Dumbbell Bulgarian Split Squat Intermediate Dumbbell Bulgarian Split Squat Glutes Dumbbell Dumbbell Cossack Squat Intermediate Dumbbell Cossack Squat Adductors Dumbbell

Good to know

What muscles does the Heel Elevated Dumbbell Front Squat work?
Mainly the quads. It also works the abs, glutes and hamstrings.
What equipment do you need for the Heel Elevated Dumbbell Front Squat?
It uses a barbell and dumbbells. Without it, the Sissy Squat and the Step-Down to Balance train the same muscles the same way.
Is the Heel Elevated Dumbbell Front Squat good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Squat.

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