Front Squat (Dumbbell)
Trains the quadriceps, with help from the glutes and hamstrings. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Front Squat (Dumbbell)
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand and racking them on your shoulders with your elbows pointing forward.
- Begin the movement by pushing your hips back and bending your knees to lower into a squat position.
- Continue lowering yourself until your thighs are parallel to the floor, ensuring your knees stay in line with your toes and your back remains straight.
- Push through your heels to stand back up, extending your hips and knees fully to return to the starting position. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Ensure your elbows stay up and forward to keep the dumbbells stable on your shoulders.
- Avoid letting your knees collapse inward; keep them aligned with your toes.
- Maintain a neutral spine and avoid rounding your back.
Muscles worked
What Front Squat (Dumbbell) trains
In the programs
None of our programs use the Front Squat (Dumbbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a quadriceps exercise that is, there are 30 on the Quadriceps page.
Substitutes
Swap Front Squat (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Front Squat (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.