Dumbbell front squat exercise is a nice option for those who don’t have access to a squat rack but still want to train legs doing the squat.

This exercise will strengthen your quads, hamstrings, glutes, core, as well as your spinal column as all these small muscles contract to keep your body in proper position.

Because you’re holding onto the dumbbells at shoulder height, you’ll also work your arms and shoulders to a slight degree as well.

Dumbbell Front Squats How To

  • Get into a standing position with the feet about hip width apart, toes turned out slightly and the body upright.  Hold a set of dumbbells at shoulder height level.
  • Keeping the head looking directly forward take a deep breath and then begin to bend the knees as you lower the body down into the full squat position.  Go down as low as you can go while keeping the back upright.
  • Pause in the lowered position and then press back up, exhaling as you do until you resume the full standing position once again.
  • Continue until all reps are completed.

Form and Technique

Be sure to keep the core tight at all times, which will help you maintain a proper spinal column alignment.

Also note that you may be slightly limited with how heavy you can lift based on how strong your arms are, so consider using a higher rep range for this exercise.

Variations:   Kettlebell Squats, Goblet Squats

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Dumbbell Front Squats

How To Do Dumbbell Front Squats