Exercise · squat
Dumbbell front squat
Dumbbell front squat is an intermediate squat movement that trains quads, glutes, done with dumbbells. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–12 reps, tempo 2-0-1.
The most common mistake is letting the dumbbells pull the torso forward. If dumbbells or the movement itself doesn't suit you, Goblet squat or Leg press or Barbell front squat or Chair / box squat cover the same pattern. It's usually held back for knee, shoulder issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Rest dumbbells on the shoulders, elbows forward | डम्बल कंधों पर रखो, कोहनी आगे |
| 2 | Descend upright, knees track over toes | सीधे बैठो, घुटने पंजों की दिशा में |
| 3 | Brace before each rep, exhale on the way up | पेट टाइट रखो, ज़ोर लगाते वक़्त सांस छोड़ो |
Equipment & who it fits
Needs dumbbells, rated intermediate, held back for knee, shoulder issues. Search "dumbbell front squat" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Dumbbell front squat work?
- Dumbbell front squat primarily trains quads, glutes, using a squat pattern with dumbbells.
- What's the most common mistake with Dumbbell front squat?
- Letting the dumbbells pull the torso forward
- What can I do instead of Dumbbell front squat?
- The closest substitutes in this database are goblet squat, leg press, barbell front squat, box squat chair, which train the same pattern with different equipment.