Dumbbell Front Squat

The dumbbell front squat is a multi-joint, lower-body strength exercise that targets the quads, hamstrings, and glutes. The dumbbell front squat will also improve balance and stability throughout the core and on both sides of the body.


  1. 157_A
    Stand with your feet shoulder-width apart, toes pointed out 10-30°. Hoist a pair of dumbbells up to your shoulder, resting one of the dumbbell heads on the meat of each shoulder.
  2. Dumbbell Front Squat
    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.

Trainer’s Tips

  • Make sure you keep your elbows high, do not allow them to drop.
  • Do not let your heels come off the ground—keep them grounded throughout the motion.
  • Make sure you descend deep enough into the squat.