Dumbbell Front Squat
Quads, glutes and upper back2 dumbbells
The dumbbell front squat is a squat with a dumbbell resting on each shoulder. The load sits in front of you, so your torso stays upright and your quads and upper back work hard.
How to do the Dumbbell Front Squat
- Stand with your feet shoulder width apart and a dumbbell on each shoulder, palms facing in, elbows pointing forward and slightly up.
- Brace your core and keep your chest tall so the dumbbells rest on your shoulders and not in your hands.
- Sit straight down between your knees for three seconds until your thighs are at least parallel to the floor.
- Drive through the whole foot to stand, keeping your elbows high.
Common mistakes
- Your elbows drop and your chest folds forward. Lift your elbows and think about keeping your chest facing the wall in front of you.
- Your knees cave in. Push your knees out in line with your toes as you sit down.
- Your heels lift off the floor. Widen your stance a little or squat only as deep as you can keep your heels down.
Equipment and setup
Two dumbbells are all you need. Clean them to your shoulders by standing them on a bench or your thighs first, then rock them up.
To check your depth, set a bench behind you and lightly touch it at the bottom, without resting on it.
Easier and harder versions
Easier: Use lighter dumbbells, or switch to the goblet squat with one dumbbell at your chest.
Harder: Add a two second pause at the bottom. Stagger runs 10 reps with a pair of 40 lbs at a 3-0-1 tempo, three seconds down and one up.