Dumbbell Front Squat

Dumbbell Front Squat


This exercise involves holding a dumbbell in each hand at shoulder height and performing a squat. It targets the lower body muscles, including the quads, hamstrings, and glutes, while also engaging the core and upper body.

Muscle Group

Equipment Required

Dumbbell Front Squat Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height, palms facing inward.
  2. Squat down by bending your knees and pushing your hips back, keeping your chest up and your back straight.
  3. Lower your body until your thighs are parallel to the ground.
  4. Push through your heels to stand back up to the starting position.
  5. Repeat for the desired number of repetitions.

Dumbbell Front Squat Form & Visual

Dumbbell Front Squat

Dumbbell Front Squat Benefits

  • Targets multiple muscle groups including quadriceps, hamstrings, glutes, and core
  • Improves overall lower body strength and stability
  • Can be modified for different fitness levels by adjusting weight and depth of squat
  • Increases functional strength for everyday activities such as lifting and carrying objects
  • Can be done with minimal equipment and in a variety of settings

Dumbbell Front Squat Muscles Worked

  • Quadriceps
  • Glutes
  • Hamstrings
  • Calves
  • Core

Dumbbell Front Squat Variations & Alternatives