How to perform Dumbbell Front Squat with proper form
Setup
- Equipment: Use a pair of dumbbells.
- Position: Stand with your feet shoulder-width apart.
- Grip: Hold a dumbbell in each hand at shoulder height, palms facing inward. Your elbows should be pointed forward.
Execution
- Posture: Keep your chest up and shoulders back, maintaining a straight back.
- Movement:
- Bend your knees while pushing your hips back.
- Lower your body into a squat, ensuring your knees track over your toes.
- Keep the dumbbells in place and your elbows elevated.
- Depth: Go as low as you can while maintaining proper form, ideally until your thighs are parallel to the ground.
- Returning: Drive through your heels to return to the starting position, keeping your chest lifted.
Tips
- Breathing: Inhale as you lower into the squat and exhale as you push back up.
- Focus: Keep your core engaged throughout the movement for stability.
- Avoid: Do not let your knees cave inward; ensure they remain aligned with your feet.
Common Mistakes
- Leaning forward excessively.
- Letting elbows drop below the wrists.
- Lack of control during the squat.
By following these guidelines, you can execute the Dumbbell Front Squat effectively and safely.
Exercises

Box Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Box Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Bulgarian Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Calf Press on Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Calves, Quadriceps
Synergist: Glutes, Hamstrings

Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms

Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms

Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back

Front Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Front Squat, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Front Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Front Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Front Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Goblet Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Goblet Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Hack Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Hack Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Jump Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Jump Squat, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves

Leg Extension, Band
Type: Lower, Legs
Target: Quadriceps
Synergist: Glutes

Leg Extension, Leverage Machine
Type: Lower, Legs
Target: Quadriceps
Synergist: Glutes
Leg Press, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Leg Press, Leverage Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Lunge, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Lunge, Cable
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Lunge, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Lunge, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Overhead Squat, Barbell
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings, Glutes, Calves
Overhead Squat, Dumbbell
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings, Glutes, Calves
Pistol Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Pistol Squat, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Pistol Squat, Leverage Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Reverse Lunge, Barbell
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings, Calves, Glutes
Reverse Lunge, Dumbbell
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings, Calves, Glutes
Reverse Lunge, Kettlebell
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings, Calves, Glutes
Reverse Lunge, Bodyweight
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings, Calves, Glutes
Safety Squat Bar Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Back, Calves
Seated Leg Press, Leverage Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Sissy Squat, Bodyweight
Type: Lower, Legs
Target: Quadriceps
Synergist: Hamstrings
Snatch, Dumbbell
Type: Upper, Lower, Pull
Target: Shoulders, Back, Glutes, Quadriceps
Synergist: Hamstrings, Calves, Chest, Triceps
Split Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Split Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Split Squat, Band
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Split Squat, Kettlebell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Split Squat, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs
Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs
Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs
Squat, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs
Squat, Leverage Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs
Step up, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Step up, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Step up, Band
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Step up, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Sumo Deadlift, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps, Hamstrings, Back
Synergist: Abs, Biceps, Forearms
Sumo Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Thruster, Barbell
Type: Upper, Lower, Push
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Chest, Calves, Triceps
Trap Bar Deadlift, Trap Bar
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Zercher Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
Bicycle Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Cross Body Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deadlift, Leverage Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms
Deficit Deadlift, Barbell
Type: Lower, Pull
Target: Glutes
Synergist: Hamstrings, Back, Quadriceps, Calves
Deficit Deadlift, Trap Bar
Type: Lower, Pull
Target: Glutes
Synergist: Hamstrings, Back, Quadriceps, Calves
Elliptical Machine, Leverage Machine
Type: Lower, Legs
Synergist: Biceps, Forearms, Shoulders, Glutes, Hamstrings, Back, Chest, Quadriceps
Flat Knee Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps
Flat Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Glute Bridge, Barbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Dumbbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Hanging Leg Raise, Cable
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Hanging Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Hip Adductor, Leverage Machine
Type: Lower, Legs
Target: Hamstrings, Glutes
Synergist: Quadriceps
Hip Thrust, Barbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Hip Thrust, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Hip Thrust, Bodyweight
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Hip Thrust, Leverage Machine
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Jackknife Sit Up, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Knees to Elbows, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps
Plank, Bodyweight
Type: Core
Target: Abs
Synergist: Shoulders, Glutes, Quadriceps
Seated Leg Curl, Leverage Machine
Type: Lower, Legs
Target: Hamstrings
Synergist: Calves, Quadriceps
Single Leg Hip Thrust, Barbell
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Single Leg Hip Thrust, Bodyweight
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Single Leg Hip Thrust, Leverage Machine
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Quadriceps
Squat Row, Band
Type: Upper, Lower, Pull
Target: Glutes, Back
Synergist: Shoulders, Hamstrings, Chest, Quadriceps, Calves
Stiff Leg Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Quadriceps, Abs
Stiff Leg Deadlift, Dumbbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Quadriceps, Abs
Stiff Leg Deadlift, Band
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Quadriceps, Abs
Toes To Bar, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
V Up, Dumbbell
Type: Core
Target: Abs
Synergist: Quadriceps
V Up, Band
Type: Core
Target: Abs
Synergist: Quadriceps
V Up, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps