Dumbbell Front Squat

The squat is one of the best-known exercises for the legs. It is a compound exercise; an exercise that involves multiple joints and muscle groups. This is evident from the long list of muscles involved, as mentioned above.

There can be many differences in the way the squat is performed, such as with or without added weight, the type of weight, and where the weight is placed. In the dumbbell front squat, dumbbells are held in front of the chest instead of hanging down at the sides. Because of this small forward shift of the weight, you may need to lean slightly less forward during the squat to maintain balance.

Dumbbell Front Squat execution

1
Hold the dumbbells as close to or on the shoulders as possible so that they rest on the forearms (and spare the biceps).
2
Stand with your feet approximately shoulder-width apart.
3
Slowly lower yourself as if sitting on a chair that could be pulled away at any moment.
4
Finish at the point where the top of the legs is parallel to the floor.
5
Push yourself up by forcefully pressing your feet into the floor

Dumbbell Front Squat

Muscles involved:

Legs:

Quadriceps (vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris)
Hamstrings

Glutes:

Gluteus maximus, medius, and minimus

Pelvis:

iliacus (hip flexor)
psoas major (hip flexor)

Calves:

Gastrocnemius
Soleus

Abdominals:

Rectus abdominis (straight abdominal muscle)
Obliquus externus abdominis (external oblique muscle)
Obliquus internus abdominis (internal oblique muscle)
Transversus abdominis (transverse abdominal muscle, 'corset muscle')

Lower back and spine:

Erector spinae
Lumbar multifidus
Quadratus lumborum

Dumbbell Front Squat technique

There is much discussion about the correct technical execution of the different forms of squats. Many studies have examined the involvement of different muscles and the loading of different joints.

For example, how deep should you descend and how wide should your feet be? The purpose of the squat, as well as the dimensions and mobility of the person performing it, can result in different executions.

In the case of the dumbbell front squat, you may wonder whether it offers a (significant) advantage over the normal Dumbbell squat. The weight is shifted slightly forward, which may mean that you lean less forward from the hips and lower back. Holding the dumbbells, as with the barbell front squat, may enforce an upright back posture. The disadvantage may be that holding the dumbbells requires greater involvement of upper-body muscles that you do not necessarily want to activate.

A coach should be able to explain which execution is most suitable for you. On fitsociety.nl, you will find several articles that discuss the squat in general in detail. For good background knowledge about the execution, we therefore gladly refer you to these articles.

Squatting with long legs

Five common mistakes during squatting

Weightlifting shoes: Benefits when squatting

Squatting: Knees past the toes?

Squat for women