# Dumbbell Front Squat

URL: https://heatsy.app/ex/dumbbell-front-squat

Also known as: Front-Rack Dumbbell Squat, Dumbbell Front-Loaded Squat, DB Front Squat, Dumbbell Front Squats, Dumbbell Racked Squat, Dumbbell Front Rack 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](https://heatsy.app/ex/goblet-squat)
- [Barbell Front Squat](https://heatsy.app/ex/front-squat)
- [Double Kettlebell Front Squat](https://heatsy.app/ex/double-kettlebell-front-squat)