Dumbbell Front Squat
How to do it
Starting position
- Hold the dumbbells in both hands and raise them to shoulder height
- Set your feet shoulder-width apart and turn your toes slightly outward
- Brace your abs to keep your torso firmly locked
- Look straight ahead and open your chest
Movement
- Bend your knees and slowly push your hips back as you squat down
- Keep your knees in line with your toes as you lower down
- Push through your whole foot against the floor and return to the starting position
Breathing
Inhale as you go down and exhale as you come up
Trainer tips
- Rest and support the dumbbells on your shoulders
- Raise your elbows high and keep them pinned
- Squat until your thighs are parallel to the floor
Cautions
- If your knees cave inward, it strains the joints, so track them with your toes
- Collapsing the upper body forward
- Letting the heels lift
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Quads Glutes |
|---|---|
| Secondary muscles | Adductors · Hamstrings · Lower back · Abs |
| Equipment |  Dumbbell |
| Movement pattern | Squat |
| Rep range | 8–12 reps |
2 similar exercises
Representative exercise: Dumbbell Front Squat
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 16.2 kg.
With the dumbbell, each step is 2 kg (5 lb), so the next weight is 14 kg per hand. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.