The Dumbbell Front Squat is a beginner-friendly dumbbell strength exercise that targets the quadriceps and glutes, with the abdominals, hamstrings, shoulders and traps working alongside. Here's how to do it right — and what to stop doing.
Stand with your feet shoulder width apart and your toes turned out slightly.
Hold a dumbbell at each shoulder with the palms facing inward and elbows high.
Lift your chest, brace your abdominals and take a deep breath.
Push your hips back and bend your knees, keeping the dumbbells stable.
Lower until your thighs are at least parallel with the floor.
Press through your midfoot and drive your hips forward to stand tall.
02 The payoff
Why it earns its spot
Front loading enforces an upright torso and a more quad dominant squat.
Avoids the wrist and shoulder mobility a barbell front rack requires.
Trains the abdominals and upper back to resist flexion under load.
03 Don't do this
Common mistakes
Dropping the elbows, which pulls the dumbbells forward and rounds the upper back.
Letting the knees cave inward instead of tracking over the toes.
Rising onto the toes because of limited ankle range or an excessive forward lean.
Stopping short of parallel, which cuts the range the quads are being trained through.
EGON Put it on record
Track it in EGON.
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