# Single Arm Dumbbell Front Squat

A squat with one dumbbell held at the front of one shoulder and the free arm reaching forward. Trains the quads and glutes, while your trunk works to keep you from leaning toward the loaded side.

- Intermediate · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/dumbbell-offset-squat/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-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 Single Arm Dumbbell Front Squat

1. Hold one dumbbell at your shoulder, free arm reaching forward.
2. Bend your knees and hips together, sitting straight down with your torso upright.
3. Lower until your hips reach at least knee level, then push back up.
4. Keep your shoulders level, without leaning toward the dumbbell.
5. Finish all reps, then switch the dumbbell to the other shoulder.

### Full technique — 9 steps

1. Hold one dumbbell at the front of one shoulder, elbow bent and pointing down in front of your ribs.
2. Reach your free arm straight forward at shoulder height for balance.
3. Stand with feet about shoulder width apart and tighten your stomach, keeping your torso upright.
4. Sit down between your hips by bending knees and hips together while keeping your torso upright.
5. Lower until your hips reach at least knee level or your deepest stable position.
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. Keep your shoulders level without leaning toward the dumbbell.
9. Complete all reps on one side, then switch the dumbbell to the other shoulder.

## Common mistakes

- Leaning toward the loaded side
- Letting the weight drift forward
- Knees collapsing inward on ascent
- Heels lifting at the bottom
- Stopping well above usable depth

## Form cues

- Knees point where feet point
- Sit straight down
- Keep shoulders level
- Drive through whole foot
- Free arm reaches forward

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 3 s, pause 1 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, pause 1 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: Single Arm 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 Single Arm Dumbbell Front Squat work?

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

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

Lower back: moderate, Knee: moderate, Hip: low, Shoulder: low. Lower back — lighter options: Hack Squat (Machine), Goblet Squat, Kettlebell Goblet Squat.

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

Accessory. Goes after the main lifts. ≈ 10 min with rest.

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

Strength: 3–4 sets of 6–8 reps, rest 2 min, 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 Single Arm 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 Single Arm Dumbbell Front Squat?

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

### What is a harder version of the Single Arm 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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