Dumbbell Front Squat

A squat holding dumbbells racked at the shoulders, keeping the torso upright and emphasizing the quads.

How to do it

1. Hold a dumbbell in each hand resting on top of your shoulders.
2. Keep your elbows high and torso upright.
3. Lower your hips by bending knees until thighs are parallel to the floor.
4. Drive through your heels to stand back up.
5. Maintain a neutral spine throughout.
6. Repeat for the desired number of reps.

Tips

• Keep your elbows high so the dumbbells stay racked on your shoulders.
• Sit down between your hips rather than folding forward.
• Drive through the whole foot and keep your heels down.

Muscles

Primary: Glutes (max), Quadriceps

Secondary: Erector spinae, Hamstrings, Abs