Dumbbell Front Rack Split-Squat
The Dumbbell Front Rack Split-Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. You'll need: dumbbells.
Required Equipment
Dumbbell Front Rack Split-Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Obliques
How to do the Dumbbell Front Rack Split-Squat
Setup
Stand in a split stance with one foot forward and one foot back, creating a stable base.
Hold a dumbbell securely in one hand at shoulder level in a front rack position, keeping your elbow tucked in and pointing down.
Movement
Lower your hips by bending both knees simultaneously until your back knee is just above the floor.
Ensure your front knee stays aligned over your ankle and does not cave inward.
Keep your torso upright and core braced throughout the movement.
Press through the full foot of your front leg to return to the starting upright position.
Complete all repetitions for one leg before switching sides.
Dumbbell Front Rack Split-Squat FAQs
What muscles does the Dumbbell Front Rack Split-Squat work?
The Dumbbell Front Rack Split-Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Front Rack Split-Squat?
Dumbbells.
Is the Dumbbell Front Rack Split-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Front Rack Split-Squat go on?
It belongs on leg day in a push/pull/legs routine.
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