Dumbbell Front Squat

Body region

• Legs
• Glutes

Muscles

Main

• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis
• Vastus Intermedius

Helps

• Gluteus Maximus
• Adductor Magnus

Holds

• Deltoid
• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis

Equipment

• Dumbbells

Technique

1. Hold a dumbbell in each hand and rest one end of each on the front of the shoulders.
2. Stand with feet shoulder-width apart and point the elbows forward.
3. Squat down, keeping the torso upright and the elbows up.
4. Drive through the whole foot to stand up.

Cues

• Keep the dumbbells resting on the shoulders, not held out in the hands.
• Push the knees out over the toes.

Common mistakes

• Letting the elbows drop and the chest fold forward.
• Rising onto the toes at the bottom.
• Cutting the depth short.

Alternatives

• Goblet Squat
• Barbell Front Squat
• Double Kettlebell Front Squat