Dumbbell Front Squat
Muscle Groups: Glutes, Quads
Dumbbell Front Squat focuses on Glutes, Quads, with Abs, Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Dumbbell Front Squat with proper form and technique.
- 1
Stand with your feet shoulder-width apart, toes pointed out 10-30 degrees. Hoist a pair of dumbbells up to your shoulder, resting one of the dumbbell heads on the meat of each shoulder.
- 2
Keeping your body as upright and your upper arms parallel to the floor, brace your abs and lower your body until the crease of the hip drops below the level of the knee by pushing your hips back and bending your knees. Pause at the bottom, and then drive your heels into the floor to return back to the starting position.
Tips for Success
These tips will help you perform Dumbbell Front Squat safely and effectively while maintaining proper form.
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Make sure you keep your elbows high. Do not allow them to drop.
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Do not let your heels come off the ground - keep them grounded throughout the motion.
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Make sure you descend deep enough into the squat.
Secondary Muscles
While Dumbbell Front Squat primarily targets Glutes, Quads , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Dumbbell Front Squat, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Dumbbell Front Squat, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
