Dumbbell Front Squat

Technique

The dumbbell front squat is a squat with two dumbbells held on the front of the shoulders, one end of each resting on the shoulder. The load in front keeps the torso more upright than a back squat, shifting more work to the quads and core, and it is easy to learn at home or when no barbell rack is available.

Steps

1. Hold a dumbbell in each hand and rest one end of each on the front of your shoulders, elbows pointing forward
2. Stand with feet shoulder-width apart, toes turned slightly out, and brace your core
3. Sit down between your hips, keeping the chest up and elbows high, until your thighs are at least parallel
4. Drive through the whole foot to stand back up, keeping the dumbbells steady on the shoulders

Common mistakes

• Letting the elbows drop so the torso tips forward
• Lifting the heels as you descend

Variations

• Goblet squat with one dumbbell
• Barbell front squat

FAQ