Single-Arm Dumbbell Front Squat
One dumbbell held vertically against the front shoulder
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Squat · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Abdominals Glutes Shoulders Obliques
How to do it
- Hold one dumbbell vertically against the front of your shoulder with your elbow high.
- Stand with feet shoulder-width apart and toes slightly turned out.
- Brace your core and keep your chest proud as you lower into a squat.
- Descend until your hips drop below your knees while keeping the heel down.
- Drive through your mid-foot to return to the starting standing position.
- Complete all reps on one side before switching the dumbbell to the other arm.
Common mistakes
- Dropping the elbow of the holding arm during the descent.
- Leaning the torso toward the side holding the dumbbell.
- Allowing the knees to cave inward at the bottom of the squat.
- Rising onto the toes instead of keeping weight in the heels.
Safety
Ensure the wrist remains neutral to avoid strain when supporting the dumbbell in the front rack position.
Tips
- Keep the elbow of the holding arm pointed strictly forward to prevent the weight from drifting.
- Actively fight the tendency to lean toward the weighted side.
- Visualize screwing your feet into the floor to engage the glutes.
Details
- Base movement
- Squat
- Load position
- Goblet (at the chest)
- Arms
- One
- Legs
- Alternating
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Stance
- Shoulder-width
