Front squats dumbbell over shoulders

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris

Secondary muscles

Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Position the dumbbells over your shoulders with your palms facing forward and elbows pointing down.
2. Lower your body into a squat by bending your knees and hinging at your hips, pushing your knees lightly outwards as you descend.
3. Continue lowering yourself until your thighs are just lower than parallel to the floor.
4. Push through your heels to return to the starting position, extending your hips and knees. Repeat for the desired number of repetitions.

Form tips

• Ensure your knees track over your toes and do not cave inward during the squat.
• Maintain a straight back and avoid leaning forward excessively.
• Keep your chest up and your shoulders back to maintain proper posture.