Dumbbell Front Squats

Dumbbell Front Squats are an excellent exercise that works the lower body, primarily the quadriceps, glutes and core. This variation of squats with dumbbells in front of the body not only improves strength, but also balance and core stability. It is a versatile exercise that is suitable for both beginners and experts.

Correct technique

Follow these steps to perform Dumbbell Front Squats correctly:

  1. Grab a dumbbell in each hand and place them at shoulder height with your palms facing in towards your shoulders.
  2. Stand with your feet shoulder-width apart and make sure your toes point slightly outwards.
  3. Tighten your core and keep your chest upright.
  4. Lower your hips back and down into a squat until your thighs are parallel to the floor, or as deep as your flexibility allows.
  5. Push through your heels to rise back to a standing position, making sure to fully extend your hips.

Video Demonstration

Watch this video for a visual guide to properly performing Dumbbell Front Squats:

Typical mistakes

To ensure you perform the exercise correctly and minimize the risk of injury, avoid the following mistakes:

  • Curved back: Keep your back neutral and chest upright throughout the movement to protect your lower back.
  • Knees drop in: Make sure the knees follow the direction of the toes during the squat.
  • Inadequate depth: Go as deep as possible while maintaining proper form to fully activate the muscles.

Variations and adjustments

Adapt Dumbbell Front Squats to your level or goals with these variations:

  • Lighter version: Use lighter weights or perform the exercise without weights to focus on technique.
  • Goblet Squat: Hold a single dumbbell in front of your chest instead of two dumbbells for a simpler variation.
  • Advanced: Use heavier weights or perform the exercise with a slower eccentric phase to increase the intensity.

Reps and sets

To get the most out of Dumbbell Front Squats we recommend:

  • Beginners: 3 sets of 10-12 reps with moderate weight.
  • Practiced: 4-5 sets of 6-8 repetitions with heavier weights for strength development.

Breathing

Inhale as you lower into the squat and exhale as you push up to a standing position. Proper breathing helps stabilize the core and improves your power development.

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