Dumbbell Front Squat

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Erector Spinae

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand and racking them on your shoulders with your elbows pointing forward.
2. Begin the movement by pushing your hips back and bending your knees to lower into a squat position.
3. Continue lowering yourself until your thighs are parallel to the floor, ensuring your knees stay in line with your toes and your back remains straight.
4. Push through your heels to stand back up, extending your hips and knees fully to return to the starting position. Repeat for the desired number of repetitions.

Form tips

• Ensure your elbows stay up and forward to keep the dumbbells stable on your shoulders.
• Avoid letting your knees collapse inward; keep them aligned with your toes.
• Maintain a neutral spine and avoid rounding your back.