How is this different from a Goblet Squat?

The dumbbell front squat uses two weights held at the shoulders, whereas the goblet squat uses one weight held at the chest. Using two dumbbells allows for heavier loading and places more demand on the upper back and core.

Where should I feel this exercise working the most?

You should feel significant engagement in your glutes and quads, but you will also notice your core and upper back working hard to keep the weights from pulling you forward.

Can I perform this if I have tight wrists?

Yes, holding the dumbbells with a neutral grip at the shoulders is often more comfortable for those with limited wrist mobility compared to a barbell front squat.

Dumbbell Front Squat: Step-by-Step Guide

Master the dumbbell front squat to build stronger glutes and quads. Follow our expert guide for proper form, common mistakes, and training tips.

How to Perform

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

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

Primary movers

Glutes

Stabilizers

Quads
Hamstrings
Lower Back
Core

Related Guides

Glutes · Legs