# Dumbbell Front Squat

A squat with a dumbbell held at each shoulder, palms facing forward. Trains the quads and glutes, with the upper back working to keep the dumbbells in place.

- Intermediate · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/front-squats-dumbbell-over-shoulders/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-front-squat/

## Muscles worked

- Quads: 9/10
- Glutes: 7/10
- Hip adductors: 5/10
- Hamstrings: 3/10
- Calves: 3/10

## How to do the Dumbbell Front Squat

1. Hold a dumbbell at each shoulder, palms facing forward.
2. Stand with feet slightly wider than shoulders, toes turned out.
3. Bend your knees and hips together, sitting straight down with your torso upright.
4. Lower until your hips reach at least knee level, then push back up.
5. Keep the dumbbells at your shoulders the whole time.

### Full technique — 8 steps

1. Hold a dumbbell in each hand at shoulder height, palms facing forward and forearms vertical.
2. Set your feet slightly wider than shoulder width with your toes turned out.
3. Take a breath into your stomach, tighten it, and keep your torso upright before descending.
4. Bend knees and hips together, sitting straight down while keeping the dumbbells at your shoulders.
5. Lower until your hips reach at least knee level, or deeper if you can stay upright.
6. Keep your whole foot grounded and let your knees point the same way as your feet.
7. Drive through your whole foot to stand up, extending knees and hips together.
8. Stand tall at the top with hips and knees fully extended before the next rep.

## Common mistakes

- Letting the weight drift forward
- Knees collapsing inward on ascent
- Heels lifting at the bottom
- Stopping well above usable depth
- Folding chest down into squat

## Form cues

- Knees point where feet point
- Sit straight down
- Torso stays tall
- Drive through whole foot
- Keep dumbbells at shoulders

## How much to do

- **Strength**: 4–5 sets of 5–6 reps · rest 2 min 30 s · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 3 s, lift 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Machine**: [Horizontal Leg Press](https://seto.fit/exercises/horizontal-leg-press/), [Single Leg Resistance Band Leg Press](https://seto.fit/exercises/single-leg-resistance-band-leg-press/)
- **Barbell**: [Barbell Front Box Squat](https://seto.fit/exercises/barbell-front-box-squat/), [Barbell Overhead Squat](https://seto.fit/exercises/barbell-overhead-squat/)
- **Kettlebell**: [Kettlebell Squat](https://seto.fit/exercises/kettlebell-squat/), [Kettlebell Deficit Sumo Squat](https://seto.fit/exercises/kettlebell-deficit-sumo-squat/)
- **No equipment**: [Bodyweight Squat](https://seto.fit/exercises/bodyweight-squat/), [Bodyweight Overhead Squat](https://seto.fit/exercises/bodyweight-overhead-squat/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Dumbbell Box Squat](https://seto.fit/exercises/dumbbell-box-squat/) — Beginner
- Easier: [Dumbbell Squat](https://seto.fit/exercises/dumbbell-squat/) — Beginner
- **This exercise: Dumbbell Front Squat — Intermediate**
- Harder: [Rack Supported Dumbbell Pistol Squat](https://seto.fit/exercises/rack-supported-dumbbell-pistol-squat/) — Intermediate
- Harder: [Dumbbell Pistol Squat](https://seto.fit/exercises/dumbbell-pistol-squat/) — Advanced

## Quick answers

### What muscles does the Dumbbell Front Squat work?

Primary: Quads 9/10. Also works: Glutes 7/10, Hip adductors 5/10, Hamstrings 3/10, Calves 3/10.

### Which joints does the Dumbbell Front Squat load?

Knee: moderate, Lower back: low, Hip: low, Shoulder: low. Knee — lighter options: Goblet Squat, Kettlebell Goblet Squat, Bodyweight Overhead Squat.

### When should I do the Dumbbell Front Squat in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Dumbbell Front Squat?

Strength: 4–5 sets of 5–6 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Dumbbell Front Squat?

Machine: Horizontal Leg Press, Single Leg Resistance Band Leg Press. Barbell: Barbell Front Box Squat, Barbell Overhead Squat. Kettlebell: Kettlebell Squat, Kettlebell Deficit Sumo Squat. No equipment: Bodyweight Squat, Bodyweight Overhead Squat.

### What is an easier version of the Dumbbell Front Squat?

Dumbbell Squat (Beginner), Dumbbell Box Squat (Beginner).

### What is a harder version of the Dumbbell Front Squat?

Rack Supported Dumbbell Pistol Squat (Intermediate), Dumbbell Pistol Squat (Advanced).

How we rate exercises: https://seto.fit/guides/methodology/

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