Dumbbell Front Squat
Description
The dumbbell front squat is a front-loaded squat where you hold a dumbbell on each shoulder (or one in goblet position) to mimic the barbell front squat. The front-loaded position forces an upright torso and emphasizes the quads. It is excellent for at-home leg work without a barbell.
Muscle Group
Equipment Required
Dumbbell Front Squat Instructions
- Stand with a dumbbell in each hand. Curl them up to your shoulders.
- Rest the dumbbells on the front of your shoulders, with the dumbbell heads sitting on top of your shoulders. Keep elbows pointed forward and high.
- Stand tall with feet shoulder-width apart, toes slightly turned out.
- Brace your core hard. Lift your chest.
- Sit your hips straight down with an upright torso.
- Descend until your hip crease drops below your knees.
- Drive straight up through your full feet. Squeeze your glutes at the top.
- Maintain perfect upright torso position throughout.
Dumbbell Front Squat Form & Visual
Dumbbell Front Squat Benefits
- Builds quad-dominant squatting
- Forces upright torso position
- Easy to set up at home
- No barbell needed
- Develops core bracing
- Excellent for beginners learning front squats
Dumbbell Front Squat Muscles Worked
- Quadriceps (heavy emphasis)
- Gluteus maximus
- Anterior deltoid (dumbbell support)
- Upper trapezius
- Core (heavy bracing)
- Hamstrings
