dumbbell-front-squat
Stand tall with feet shoulder-width apart, toes slightly out. Hold a dumbbell in each hand, resting the head of the dumbbell on your front deltoids, elbows pointing forward. Engage your core, keeping your chest lifted and spine neutral.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Moderate
Primary muscles
- Quadriceps
Secondary muscles
- Gluteus maximus
- Hamstrings
- Erector spinae
- Rectus abdominis
- Obliques
- Anterior deltoid
Target muscles
- legs
- glutes
- abs
How to perform
- 1
Stand tall with feet shoulder-width apart, toes slightly out. Hold a dumbbell in each hand, resting the head of the dumbbell on your front deltoids, elbows pointing forward.
- 2
Engage your core, keeping your chest lifted and spine neutral.
- 3
Initiate the squat by pushing your hips back slightly and bending your knees, as if sitting into a chair.
- 4
Lower your body until your thighs are at least parallel to the floor, maintaining an upright torso and high elbows.
- 5
Drive through your heels and mid-foot, squeezing your glutes and quadriceps to return to the starting position.
- 6
Keep your core tight and elbows up throughout the movement.
Safety & form
Train smart. Read these notes before adding heavy load.
