Zirv Fitness
Strength exercise

Dumbbell Front Squat

How to do it

  1. Hold a dumbbell in each hand and rest them on your shoulders with your palms facing inward and elbows pointing forward.
  2. Set your feet shoulder width apart and brace your core hard to support the front loaded weight.
  3. Bend your knees and push your hips back to squat down, keeping your torso upright so the dumbbells stay balanced on your shoulders.
  4. Lower until your thighs are near parallel, feeling the load through your quadriceps and biceps femoris as your core stabilizes your spine.
  5. Drive through your heels to stand, exhaling as you extend your hips and knees back to the top.
  6. Avoid letting your elbows drop, which pulls the dumbbells forward and rounds your upper back.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Quads exercises

Atlas Stone LiftAtlas Stone LoadAxle Clean and PressBand Front SquatBarbell CleanBarbell Clean and Jerk
Type
Strength
Equipment
Dumbbells
Primary muscles
Quadriceps, Gluteus Maximus, Core
Measured in
Reps and weight