Dumbbell Front Squat
The Dumbbell Front Squat is an excellent exercise that trains the thighs , glutes and core . By placing the dumbbells in front of the body, the exercise helps build strength and stability while improving your posture.
Correct form and technique
To perform the Dumbbell Front Squat correctly, follow these steps:
- Starting position: Stand with your feet hip-width apart and hold a dumbbell in each hand, resting on your shoulders. Make sure your elbows are pointing forward.
- Lower the body: Bend at the hips and knees and lower the body as if you were to sit on a chair. Keep your back straight and your chest up.
- Push up again: Push through the heels and extend the legs to return to the starting position. Keep the core engaged all the way up.
- Breathing: Inhale as you move down and exhale as you push back up.
Common errors
Avoid these typical mistakes when doing the Dumbbell Front Squat:
- Knees that collapse inwards: Make sure your knees follow the direction of your toes to avoid stressing the knee joints.
- Rounded back: Keep your back straight and your chest forward to avoid injuries to your lower back.
- Lack of balance: If you lose balance, choose lighter dumbbells or work on improving your core activation.
Modifications and Variations
Try these variations of the Dumbbell Front Squat to adapt the exercise to your level:
- Goblet Squat: Hold a single dumbbell in front of your chest instead of two, which provides better control for beginners.
- Elevated Heels Squat: Elevate the heels on a plate or other platform to focus more on the quadriceps.
- Sumo Squat: Take a wider foot stance to target the hips and inner thighs more.
Rep count and sets
Say after 3 sets of 8-12 repetitions , depending on your level. Beginners can start with lighter weights and fewer repetitions and gradually increase the intensity.
Breathing tips
Inhale deeply as you move down into the squat and exhale as you push back up. This helps stabilize the core and maintain control.