Dumbbell front squat exercise

Dumbbell front squat

Exercise details

  • 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

Starting position

  1. Hold the dumbbells in front rack position, with one end of the dumbbell resting on your shoulder and the other end pointing forward.
  2. Place your feet shoulder-width apart and your elbows facing forward.


  1. Keep your torso upright and your elbows facing forward, and inhale as you squat down until your thighs are parallel to the floor.
  2. Exhale as you drive through your heels to stand back up and return to the starting position.
  3. 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 and the double kettlebell front squat.

Dumbbell front squat video


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