Strength

Dumbbell Front Squat

The Dumbbell Front Squat strengthens lower body, focusing on thighs and buttocks. By squatting with a dumbbell in each hand, it enhances balance, flexibility, and leg and core muscular endurance.
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Dumbbell Front Squat instructions
Step-by-step instructions
1
Stand tall with your feet hip-width apart and a dumbbell in each hand. Rest the dumbbells on your shoulders with your palms facing inward.
2
Begin the squat by sticking your butt out behind you, as if you're about to sit in a low chair. Keep the weight on your heels, not your toes.
3
Descend by bending at your hips and knees until your thighs are parallel to the floor.
4
Press into your heels and push your hips forward to stand back up straight.
5
Repeat the squat for the programmed number of reps. Be careful not to let your knees go beyond your toes when squatting down and keep your chest up, do not round your back.
Stand tall with your feet hip-width apart and a dumbbell in each hand. Rest the dumbbells on your shoulders with your palms facing inward.
Begin the squat by sticking your butt out behind you, as if you're about to sit in a low chair. Keep the weight on your heels, not your toes.
Descend by bending at your hips and knees until your thighs are parallel to the floor.
Press into your heels and push your hips forward to stand back up straight.
Repeat the squat for the programmed number of reps. Be careful not to let your knees go beyond your toes when squatting down and keep your chest up, do not round your back.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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