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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Quadriceps
- Equipment
- Dumbbells
Front Squats Dumbbell Over Shoulders
4 steps Updated 29/08/2026
Front Squats Dumbbell Over Shoulders is a free weights exercise targeting Quadriceps (Quadriceps Femoris) using Dumbbells.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Position the dumbbells over your shoulders with your palms facing forward and elbows pointing down.
- Lower your body into a squat by bending your knees and hinging at your hips, pushing your knees lightly outwards as you descend.
- Continue lowering yourself until your thighs are just lower than parallel to the floor.
- Push through your heels to return to the starting position, extending your hips and knees. 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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Front Squats Dumbbell Over Shoulders
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