Beginner
Dumbbell Front Squat
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Dumbbell Front Squat is a simple and effective lower body exercise that helps you to build stronger abs and full-body strength. This exercise targets the quadriceps muscles and gluteus maximus (in the buttocks).
Exercise Instructions
-
Step 1
Stand up, feet shoulder-width apart, toes 10-30° apart. Lift a pair of dumbbells to your shoulder, resting the head of the dumbbell on the flesh of each shoulder. -
Step 2
Keeping your body upright with your shoulders parallel to the floor, contract your abs and lower your body until your hip crease is below knee level, pushing your hips back and bending your knees. Pause at the bottom, then place your heels on the floor to return to the starting position.'
Muscle Groups
Dumbbell Front Squat targets Glutes, Hamstrings, Quads as seen below.
Exercise Tips
- Try to keep your elbows high, don't drop them.
- Don't lift your heels off the floor - keep them in place as you move.
- Make sure you go deep enough into the squat.
Barbell Front Squat
Intermediate
Bodyweight Squat
Beginner
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