Front Squat
The dumbbell front squat is a squat where you hold a dumbbell in each hand, resting on the front of your shoulders. Holding the weight in front keeps your chest tall and puts plenty of work through your quads and glutes. It suits beginners who have learned a bodyweight or goblet squat and anyone who wants a squat they can do with just a pair of dumbbells.
Muscles worked
The Front Squat mainly works your quadriceps and glutes, with your hamstrings and abs helping.
Setting up
- Pick a pair of dumbbells you can control. Start lighter than you think you need, as the weight is held high and feels harder than it looks.
- Stand with your feet about shoulder-width apart and toes turned out slightly, so your knees can travel in line with your toes.
- Hold the dumbbells with your palms facing each other, with the top end of each dumbbell resting on the front of your shoulder. Keep your elbows pointing forward and slightly up.
- Stand tall with your chest up and your eyes looking straight ahead.
How to do the Front Squat
- Get the dumbbells into position by standing over them, hinging at the hips with a flat back, then pulling them up and turning your hands to catch them on the front of your shoulders. If you are new to this, lift them to your shoulders one at a time or curl them up.
- Take a breath in and brace your abs as if you are about to be nudged in the stomach, keeping your elbows forward and the dumbbells snug against your shoulders.
- Start the squat by pushing your hips back and bending your knees at the same time.
- Lower under control, keeping your chest tall and your knees tracking in line with your toes, until your thighs are at least parallel to the floor.
- Drive your whole foot into the floor and stand up powerfully, keeping your elbows up and the dumbbells in place.
- Squeeze your glutes at the top to finish standing tall, then breathe in and go again.
- When your set is finished, lower the dumbbells under control by bending at the hips and knees and setting them on the floor.
Form tips
- Think about sitting down between your heels rather than folding forward. This keeps your torso upright and the weight over your mid-foot.
- Keep your elbows pointing forward and up. If they drop, the dumbbells tend to slide and your chest tips forward.
- Spread your weight through your whole foot, with the big toe, little toe and heel all pressing down. Don't let your heels lift.
- Push your knees out slightly in the direction of your toes as you go down and come up.
- Brace your abs before every rep, not just the first. A firm midsection helps keep you upright.
Common mistakes
Leaning forward and dropping the elbows
Lift your elbows and keep your chest tall. Use lighter dumbbells if you cannot stay upright, and think about sitting straight down rather than bending forward.
Heels lifting off the floor
Keep your weight through the middle of your foot and push your hips back as you start the descent. Slow the rep down, and wear flat, stable trainers.
Knees caving inwards
Push your knees out in line with your toes on the way down and up. If it keeps happening, reduce the weight and shorten the range until you can control it.
Cutting the depth short
Aim for your thighs to reach at least parallel to the floor. If you cannot get there comfortably, squat as low as you can with good form and build depth over time.
Sets and reps
| Build strength | 4-5 sets of 4-6 reps with the heaviest dumbbells you can control, resting 2-3 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps with a weight that leaves 1-2 reps in reserve, resting 60-90 seconds between sets. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps with a moderate weight, resting 45-60 seconds, or include it in a circuit with other exercises. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Front Squat alternatives
Machine taken, or want some variety? These work the same main muscles.
Front Squat FAQs
How heavy should my dumbbells be for front squats?
Choose a pair that lets you finish every rep with an upright chest and elbows up. Many beginners start with 5-10 kg in each hand. Increase the weight only when your last rep looks as good as your first.
What is the difference between a dumbbell front squat and a goblet squat?
In a goblet squat you hold one dumbbell against your chest with both hands. In a dumbbell front squat you hold two dumbbells on the front of your shoulders. The front squat lets you use more total weight, but it takes a bit more practice to get into position.
How low should I go in a dumbbell front squat?
Aim to get your thighs at least parallel to the floor while keeping your heels down and your chest tall. If you can't reach that depth yet, go as low as you can with good form. Stop if anything hurts and get it checked.
Track your Front Squat progress
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