How to do the Dumbbell Front Squat
- Hold a dumbbell at each shoulder, palms facing forward.
- Stand with feet slightly wider than shoulders, toes turned out.
- Bend your knees and hips together, sitting straight down with your torso upright.
- Lower until your hips reach at least knee level, then push back up.
- Keep the dumbbells at your shoulders the whole time.
Full technique — 8 steps
- Hold a dumbbell in each hand at shoulder height, palms facing forward and forearms vertical.
- Set your feet slightly wider than shoulder width with your toes turned out.
- Take a breath into your stomach, tighten it, and keep your torso upright before descending.
- Bend knees and hips together, sitting straight down while keeping the dumbbells at your shoulders.
- Lower until your hips reach at least knee level, or deeper if you can stay upright.
- Keep your whole foot grounded and let your knees point the same way as your feet.
- Drive through your whole foot to stand up, extending knees and hips together.
- 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
Compared with similar variants
| Dumbbell Front Squat | Barbell Back Squat | Hack Squat (Machine) | Low Bar Back Squat | |
|---|---|---|---|---|
| Level | Intermediate | Intermediate | Intermediate | Advanced |
| Technique to learn | moderate | hard | easy | hard |
| How tiring | moderate | high | moderate | high |
| Knee | moderate | high | high | moderate |
| Lower back | low | high | low | high |
| Equipment | Dumbbells | Barbell, Squat rack | Hack squat machine | Barbell, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Machine
- Horizontal Leg Press Easier
- Single Leg Resistance Band Leg Press Easier
Barbell
- Barbell Front Box Squat Harder
- Barbell Overhead Squat Harder
Kettlebell
- Kettlebell Squat Easier
- Kettlebell Deficit Sumo Squat Easier
No equipment
- Bodyweight Squat Easier
- Bodyweight Overhead Squat Easier
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
- Easier Dumbbell Squat
- This exercise Dumbbell Front Squat
- Harder Rack Supported Dumbbell Pistol Squat
- Harder Dumbbell Pistol Squat
Too hard for now? Start with the Dumbbell Squat.
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).
