Legs · Compound

Dumbbell Front Squat

A squat variation holding dumbbells at shoulder height, targeting the quads and core with a more upright torso position. It delivers most of the benefit of a barbell front squat without needing a rack or the wrist mobility the front rack demands. The shoulder-height load also builds trunk strength, since the core works hard just to keep you tall.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Beginner Dumbbell Compound Squat
dumbbell-front-squat-poster
  • Level Beginner
  • Equipment Dumbbell
  • Primary Muscles Abs, Glutes, Quads
  • Movement Compound Squat

Demonstration

Watch the Form Demo

Technique

How to Do the Dumbbell Front Squat

  1. Clean a dumbbell up to each shoulder so one head rests near your collarbone, elbows lifted.
  2. Set your feet just wider than your hips with toes slightly out.
  3. Brace and sit straight down between your hips, keeping your chest tall.
  4. Descend until your thighs are at least parallel to the floor.
  5. Drive up through your midfoot, keeping the elbows from dropping.
  6. Re-brace at the top before each rep.

Anatomy

Muscles Worked

legs
Primary muscles
Quads
Secondary muscles
Abs Glutes

Do This

Form Cues

  • Rest the dumbbells on the front of the shoulders and keep the elbows up.
  • Stay upright through the whole descent.
  • Sit down between the hips rather than pushing them back.
  • Keep the elbows lifted throughout. When they drop, the dumbbells drag your chest down with them.

Avoid This

Common Mistakes

  • Letting the elbows drop so the dumbbells slide forward.
  • Leaning forward as depth increases.
  • Letting the heels lift at the bottom.
  • Holding the dumbbells hanging at your sides, which turns it into a different and easier exercise.

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