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- Target muscles: Quadriceps
- Synergists: Gluteus Maximus, Adductor Magnus, Soleus
- Dynamic stabilizers: Hamstrings, Gastrocnemius
- Important stabilizers: Anterior Deltoid, Lateral Deltoid, Upper Pectoralis Major
- Mechanics: Compound
- Force: Push
- Hold the dumbbells in front rack position, with one end of the dumbbell resting on your shoulder and the other end pointing forward.
- Place your feet shoulder-width apart and your elbows facing forward.
- Keep your torso upright and your elbows facing forward, and inhale as you squat down until your thighs are parallel to the floor.
- Exhale as you drive through your heels to stand back up and return to the starting position.
- Repeat for the desired number of repetitions.
Comments and tips
- Use the dumbbell front squat to make the bodyweight squat more challenging and increase strength in the lower body.
- For your safety, keep your torso upright throughout the exercise. Rounding your back during the squat can injure your spine.
- For the safety of your knees, keep them pointing in the same direction as your feet.
- Begin with light dumbbells before using heavier dumbbells to give your legs and back some time to adapt.
- See also the barbell front squat.
Dumbbell front squat video