Dumbbell Front Squat
Dumbbell Front Squat is an excellent exercise that trains the thighs, glutes, and core. By placing the dumbbells in front of the body, the exercise helps build strength and stability while improving your posture.
Proper form and technique
To perform the Dumbbell Front Squat correctly, follow these steps:
- Starting position: Stand with your feet hip-width apart and hold a dumbbell in each hand, resting on your shoulders. Make sure your elbows point forward.
- Lower your body: Bend at the hips and knees, lowering your body as if you were going to sit on a chair. Keep your back straight and chest up.
- Press back up: Push through your heels and straighten your legs to return to the starting position. Keep your core engaged all the way up.
- Breathing: Inhale as you move down, and exhale as you push back up.
Common mistakes
Avoid these typical mistakes when doing the Dumbbell Front Squat:
- Knees collapsing inward: Ensure your knees follow the direction of your toes to avoid stressing the knee joints.
- Rounded back: Keep your back straight and chest forward to prevent lower back injuries.
- Lack of balance: If you lose balance, choose lighter dumbbells or work on improving your core activation.
Modifications and variations
Try these variations of the Dumbbell Front Squat to adjust the exercise to your level:
- Goblet Squat: Hold a single dumbbell in front of your chest instead of two, providing better control for beginners.
- Elevated Heels Squat: Lift your heels on a plate or other platform to focus more on the quadriceps.
- Sumo Squat: Take a wider stance to target the hips and inner thighs more.
Reps and sets
Perform 3 sets of 8–12 repetitions, depending on your level. Beginners can start with lighter weights and fewer repetitions and gradually increase intensity.
Breathing tips
Breathe deeply as you lower into the squat and exhale as you push back up. This helps stabilize the core and maintain control.