Dumbbell Front Squat: How-to, Tips & More
The Dumbbell Front Squat is a beginner compound exercise for your quads. You do it with dumbbells. It is a good fit when your goal is muscle growth.
Besides the quads, it also works your glutes, core and upper back, so it fits well in a session that trains those muscles together.
Muscles worked
Quads
Primary
Glutes
Secondary
Core
Secondary
Upper back
Secondary
How to do the Dumbbell Front Squat
- Hold a dumbbell on each shoulder, elbows pointing forward.
- Squat down as deep as you can keep your chest up.
- Keep your elbows high.
- Drive up to stand.
Dumbbell Front Squat tips
- Rest one end of each dumbbell on your shoulders.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Dumbbells
Type
Compound
Dumbbell Front Squat alternatives
More quads exercises
All Fours Quad Stretch
Bodyweight
Assisted Pistol Squat
Chair
Barbell Bulgarian Split Squat
Barbell
Barbell Lunge
Barbell
Barbell Split Squat
Barbell
Barbell Step Up
Barbell
Frequently asked questions
What muscles does the Dumbbell Front Squat work?
The Dumbbell Front Squat mainly works your quads, with help from your glutes, core and upper back.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Front Squat good for beginners?
Yes. The Dumbbell Front Squat is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Front Squat?
You need dumbbells.
Add Dumbbell Front Squat to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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