Dumbbell Front Squat

Exercise Information

  • Alternative Names: Front Squat with Dumbbells
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbells
  • Muscles Targeted: Glutes, quads, calves, hamstrings
  • Mechanics: Glutes, quads, calves, hamstrings
  • Average Number of Sets: 4-5 with 7-8 reps each
  • Variations: None
  • Alternative: None

The dumbbell front squat, unlike the standard front squat, is performed with a pair of light dumbbells held with a clean grip. Since this exercise involves lifting less weight, it is ideal for beginners who find it difficult to perform the standard front squat, as well as those prone to developing joint problems in their lower back.

Dumbbell Front Squat Exercise Information

  • Alternative Names: Front Squat with Dumbbells
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Dumbbells
  • Muscles Targeted: Glutes, quads, calves, hamstrings
  • Mechanics: Glutes, quads, calves, hamstrings
  • Average Number of Sets: 4-5 with 7-8 reps each
  • Variations: None
  • Alternative: None

Benefits

  • Because you do the exercise with two dumbbells at the same time, it would be beneficial for improving your balance and stability not just throughout the core but also on both sides of your body.
  • The body posture and movement in the dumbbell front squat help you improve the shoulder press technique.

How to do Dumbbell Front Squat

Lift two dumbbells up to your shoulders, keeping both the weights rested on top of your shoulders. Balance the weights on your shoulder by holding on to them and keeping your elbows high.

Dumbbell Front Squat

Front Squat with Dumbbells Tips

  • Descend deep enough by bending your hips, keeping your knee pointed towards the feet and your torso straight to maintain tension in your glutes, quads, and hamstrings.
  • Place your feet firmly on the ground so that your heels remain grounded throughout the movement, allowing you to maintain your balance.

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