How to do the Dumbbell Front Squat
- Rack the dumbbells near the fronts of your shoulders.
- Keep the weights steady as you lower between your feet.
- Drive your upper back and hips up together.
Common mistakes
- Letting the weights slide forward as you descend.
- Straightening the hips before the chest rises.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Goblet Squat · Dumbbells
- Barbell Front Squat · Barbell
- Resistance Band Squat · Resistance bands
Frequently asked questions
What muscles does the Dumbbell Front Squat work?
Primary muscle group: Quads. Secondary muscles: glutes, upper back, core.
How many reps should I do for the Dumbbell Front Squat?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Dumbbell Front Squat?
Compare the setup and equipment for these alternatives: Goblet Squat, Barbell Front Squat, Resistance Band Squat.