Dumbbell Front Squat
Strengthen legs & core with the Dumbbell Front Rack Squat! A challenging variation that builds serious strength and stability.
The Dumbbell Front Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core. You'll need: dumbbells.
Required Equipment
Dumbbell Front Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Obliques
Dumbbell Front Squat Variations and Alternatives
How to do the Dumbbell Front Squat
Stand with your feet hip to shoulder-width apart, holding a pair of dumbbells at shoulder height with your elbows pointing forwards.
Brace your core and keep your chest up as you start the exercise by pushing your hips back and bending your knees.
Lower your body as far as you can or until your thighs are approximately parallel to the floor, ensuring that your knees do not cave in and stay aligned with your toes.
Keep the weight of your body on your heels and maintain an erect and tight torso, avoiding the dumbbells pulling you forward.
Pause briefly at the bottom position of the squat.
Drive your heels into the floor and push your body back to the starting position through your legs.
Repeat for the desired number of repetitions and sets.
Please maintain proper form throughout the exercise to reduce the risk of injury and ensure effectiveness. Adjust the weight of the dumbbells to match your fitness level.
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Dumbbell Front Squat FAQs
What muscles does the Dumbbell Front Squat work?
The Dumbbell Front Squat mainly works the quads and glutes & hips, with help from the core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Front Squat?
Dumbbells.
Is the Dumbbell Front 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 Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Front Squat variations and alternatives?
Similar exercises include the Dumbbell Bar-Grip Sumo Squat, Box Dumbbell Squat, Dumbbell Front Rack Lunge and Dumbbell 2-Sec Hold Goblet Squat.
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