Demo & instructions
Dumbbell Front Squat
Also known as: Double Dumbbell Front Squat, Dumbbell Front-Rack Squat
Instructions
A squat with a dumbbell resting on each shoulder. The front-loaded position keeps you upright, works the quads hard, and lets you go heavier than a single goblet weight.
- Movement
- Squat
- Type
- Compound
- Level
- Beginner
- Typical range
- 5–15 reps
Setup
- 1Bring a dumbbell to each shoulder, one end resting on the shoulder and palms facing each other.
- 2Point your elbows forward and slightly up so the weights feel supported.
- 3Stand with feet about shoulder-width apart and toes turned out a little.
Execution
- 1Brace your midsection and bend your knees and hips together.
- 2Lower as deep as you can while your heels stay down and your chest stays tall.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
