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Dumbbell Front Squat


  • Use dumbbells for the desired workload range.
  • Squeeze your shoulder blades together to keep your back and shoulders tight throughout the movement.
  • Grab the dumbbells with an over hand grip and place the dumbbells on your thighs.
  • Use your thighs to lift the dumbbells onto the front of your shoulders.
  • One end of the dumbbell should be on the front of the shoulder while the other end is facing the ceiling.
  • Have feet shoulder width apart or slightly outside shoulder width apart with toes pointed outwards slightly.


  • Drop your hips outwards and continue to drop until your knees are in line with your hips or slightly below.
  • Then, press up through the floor by forcing your hips forwards to the top of the movement.
  • Repeat for the necessary reps.


  • After completion, drop the dumbbells to your thighs and either drop them to the floor or bend at the hips and keep back straight to place them on the floor.