Dumbbell Front Squat

The Dumbbell Front Squat is an excellent exercise for building strength in the **quadriceps**, **glutes**, **hamstrings** and **core**. By holding the weights in front of your body, you force your core to work extra hard to stabilize, providing a full body workout.

Correct technique

Here's a step-by-step guide on how to perform a Dumbbell Front Squat:

  1. Holding a dumbbell in each hand, place them on your shoulders with your elbows pointing forward.
  2. Stand with your feet shoulder width apart and your toes slightly pointing outwards.
  3. Lower your hips into a squat by bending your knees and pushing your hips back. Make sure your back is straight and your chest is lifted.
  4. Lower yourself as far as your mobility allows, ideally until your hips are below your knees.
  5. Push back up by pushing through your heels, straightening your knees while keeping your core tight.

Typical errors

Here are some common mistakes to avoid during the Dumbbell Front Squat:

  • **Knees drop in**: Make sure your knees stay in line with your toes. This protects the knees from injury.
  • **Round back**: Avoid rounding your back by keeping your core engaged and your chest lifted.
  • **Too much weight on the toes**: Make sure the weight is distributed evenly on the feet, and press through the heels to ensure good balance and strength development.

Modifications and variations

If you are a beginner or want a less demanding version of the exercise, you can try:

  • **Dumbbell Goblet Squat**: Hold one dumbbell in front of your chest instead of two, for easier balance.
  • **Bodyweight Squat**: Remove weights completely to focus on technique and build strength in hips and knees before adding weights.

For a more challenging variation, try the **Dumbbell Front Squat with Tempo Squats**, where you slowly lower down to the bottom position, pause, and then explosively push back up.

Repetitions and sets

For muscle strength and endurance, aim for 3-4 sets of 8-12 repetitions. Adjust the weight according to your training level. Start with lighter weights and increase as you master the technique.

Breathing technique

**Inhale** when you lower your body into the squat, and **exhale** when you push back up. Using proper breathing technique will help you maintain control and stability throughout the exercise.

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