Dumbbell Front Squat

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and toes slightly pointed outward.
2. Clean two dumbbells up to your shoulders, resting one head of each dumbbell on your deltoids.
3. Position your elbows forward and slightly up to create a stable shelf for the weights.
4. Engage your core and set your gaze straight ahead to maintain a neutral cervical spine.

How to do it

1. Inhale and begin the descent by simultaneously hinging at the hips and bending the knees.
2. Lower your hips until your thighs are at least parallel to the floor, keeping your chest upright and elbows high.
3. Exhale as you drive through your mid-foot and heels to return to the starting standing position.
4. Maintain a controlled tempo, taking 2-3 seconds for the descent and 1 second for the ascent.

Form checklist

• Keep your elbows pointed forward to prevent the weights from pulling your torso into a rounded position.
• Ensure your knees track in line with your toes and do not cave inward.
• Maintain a flat back and avoid 'butt wink' or excessive rounding at the bottom of the movement.
• Keep your heels firmly planted on the ground throughout the entire lift.

Pro tips

• Think about 'pulling' yourself down into the squat using your hip flexors to maintain tension throughout the eccentric phase.
• Focus on driving your elbows upward as you ascend to keep the load centered over your mid-foot and prevent forward leaning.

Make it harder

• Implement a 3-second pause at the bottom of the squat to increase time under tension and eliminate momentum.
• Perform '1.5 reps' by squatting to the bottom, rising halfway up, returning to the bottom, and then standing fully.

Frequently asked

What muscles does the dumbbell front squat work?

The dumbbell front squat primarily targets the glutes, hamstrings, and quadriceps, and also works the erector spinae as secondary muscles.

What equipment do you need for the dumbbell front squat?

The dumbbell front squat uses dumbbell.

Is the dumbbell front squat good for beginners?

The dumbbell front squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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