Legs
Dumbbell Front Squat
A foundational lower-body movement that builds lower-body strength while demanding core stability and upright posture.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and hold a dumbbell in each hand at shoulder height using a neutral grip.
Engage your core and pull your shoulder blades back to maintain a tall, upright chest throughout the movement.
Initiate the squat by pushing your hips back and bending your knees simultaneously until your thighs are parallel to the floor.
Keep your weight distributed evenly across your feet and ensure your knees stay tracked over your toes.
Drive through your mid-foot to return to the starting position, extending your hips and knees fully.
Exhale at the top of the movement and reset your posture before beginning the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the elbows to drop toward the knees which rounds the upper back.
- Shifting weight too far forward onto the toes and lifting the heels.
- Collapsing the knees inward during the descent or ascent phases.
- Failing to reach full depth, which limits glute and hamstring involvement.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.