Dumbbell Front Squat
Dumbbells cleaned to shoulders with elbows pointed forward
- Level
- Beginner
- Equipment
- Dumbbell
- Movement
- Squat · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Calves Glutes Hamstrings Lower Back Back
How to do it
- Clean two dumbbells to your shoulders with palms facing inward.
- Stand with feet shoulder-width apart and toes slightly turned out.
- Keep your chest high and elbows pointed forward.
- Lower your hips until your thighs are parallel to the floor.
- Drive through your mid-foot to return to the starting position.
Common mistakes
- Letting the elbows drop and the chest collapse forward.
- Allowing the knees to cave inward during the squat.
- Lifting the heels off the ground at the bottom of the movement.
- Rounding the lower back while descending.
Safety
Ensure wrists have sufficient mobility to support the dumbbells safely in the rack position.
Tips
- Keep your elbows high to prevent the dumbbells from rolling forward.
- Drive your knees outward in line with your toes during the descent.
- Maintain a rigid core to protect the lower back.
Details
- Base movement
- Squat
- Load position
- Front rack
- Legs
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Stance
- Shoulder-width
