In this article, you will learn how to do Dumbbell Front Squats properly, dumbbell front squat benefits with VIDEO, tips, guidelines.
The dumbbell front squat is a compound exercise. It targets the lower-body muscles, including quadriceps, glutes & hamstrings. This multi-joint exercise also improves balance and stability throughout the core and focus on both sides of the body.
Note: If this exercise hurts your knees, try doing it with a wider stance.
Dumbbell Front Squat Muscles Worked
(i) Strengthens the entire lower body muscles, mainly quads, glutes & hamstrings.
(ii) Works on upper body as well, improving core strength, posture, stability & balance on the both sides of your body.
(iii) Helps achieve a flatter stomach and a stronger lower back.
How To Do Front Squats With Dumbbells Correctly | Step-By-Step Instructions
Stand with your feet shoulder-width apart (slightly wider than hip-width apart). Position your toes pointed out 10-30°. Hold a pair of light dumbbells down by your sides. Clean the dumbbells up to your shoulders so that end or side (as per your choice) of each dumbbell rests on top of each shoulder. Balance the dumbbells on your shoulder by holding on to dumbbells with elbows facing forward or flaring outward. This will be your starting position.
(i) Keep your head facing forward, back straight, upper arms parallel to the floor and your chest high.
(ii) Squat down by bending your knees & pushing hips backwards. Keep your head facing forward, back straight, upper arms parallel to the floor and chest high. Allow your knees to come forward slightly, but not beyond your toes and maintaining them pointed in the same direction as your feet. Go down until your thighs are parallel, or just past parallel to floor.
(iii) Pause for a second at the bottom. Now press through your heels into the floor and return back to the starting position. Repeat for the desired number of reps.
Avoid these Front Squats with two dumbbells mistakes:
(i) Make sure you keep your elbows high and not allow them to drop.
(ii) Do not let your knees go beyond the toes.
Watch this video to learn how to do Dumbbell Front Squats correctly: