Dumbbell front squat: How to Do It, Muscles Worked

Step by step

Rest the dumbbells on your shoulders, elbows forward.
Squat down, keeping your torso upright.
Press up through your feet, dumbbells staying put.

What you should feel

The front of your thighs and glutes, with your core tight; your wrists and lower back should not strain.

Common mistake

Dumbbells drifting away from you; keep them snug on your shoulders.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Quads Glutes

Helps

Abs Front shoulders Inner thighs

Equipment

Dumbbells

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Back squatQuads, Glutes

Front squatQuads, Glutes

Hack squatQuads

Bodyweight squatQuads, Glutes

Slow squat (3 s down)Quads, Glutes

Pause squatQuads, Glutes

Questions

What muscles does the dumbbell front squat work?

Dumbbell front squat mainly works your quads and glutes. It also helps your abs, front shoulders, and inner thighs.

Can I do the dumbbell front squat at home?

Yes, if you have this at home: dumbbells.

How many sets and reps of the dumbbell front squat?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your quads

Dumbbell front squat