Strength Training · Bodybuilding
Dumbbell Front Squat
The dumbbell front squat is a squat with two dumbbells held at your shoulders. It trains your thighs and glutes while challenging you to keep your torso upright.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand holding a dumbbell in each hand at your sides.
- Lift the dumbbells to shoulder height with palms facing inward, resting one end of each dumbbell on your shoulders.
- Set your feet about shoulder-width apart with toes turned slightly outward.
- Lower your hips between your knees until your thighs are roughly parallel to the floor, or as low as you can control.
- Push through your feet to return to standing.
Form cues
- Brace your belly before each descent.
- Keep your whole foot planted.
- Keep wrists straight beneath the handles.
- Exhale as you rise.
Common mistakes
- Knees collapsing inwardGuide your knees in the same direction as your toes throughout the squat.
- Dumbbells drifting forwardKeep the weights close to your shoulders rather than holding them out in front of you.
- Hips shooting up firstRaise your hips and shoulders together so the squat does not turn into a forward bend.
Safety
Excessive weight or fatigue can pull your torso forward and strain your back. Losing control of the dumbbells during setup or lowering can injure your shoulders or feet.
- Choose weights you can lift to your shoulders without a forceful swing.
- End the set before your shoulder support or torso position breaks down.
- After the set, lower the dumbbells to your sides before bending your hips and knees to place them on the floor.
If holding weights at your shoulders causes wrist or shoulder pain, use a comfortable goblet variation or seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dumbbell
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Start with a load that leaves you able to complete about two more controlled reps.