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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Secondary muscles
- Lower back Biceps
- Equipment
- Dumbbells
Dumbbell Front Squat
4 steps Updated 29/08/2026
Dumbbell Front Squat is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Dumbbells.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand and racking them on your shoulders with your elbows pointing forward.
- Begin the movement by pushing your hips back and bending your knees to lower into a squat position.
- Continue lowering yourself until your thighs are parallel to the floor, ensuring your knees stay in line with your toes and your back remains straight.
- Push through your heels to stand back up, extending your hips and knees fully to return to the starting position. Repeat for the desired number of repetitions.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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Dumbbell Front Squat
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