DB Front Squat

The dumbbell front squat is a squat variation where you hold a dumbbell at each shoulder. It builds strength in your legs and core while teaching your upper body to stay upright under load.

Stand with your feet about shoulder-width apart or slightly wider. Hold a dumbbell in each hand at shoulder height with your palms facing each other or your body. Point your elbows forward and up. Keep your chest lifted and your weight balanced through the middle of each foot.

Push your hips back and bend your knees to lower yourself straight down. Keep your elbows high and your chest tall as you descend. Squat until your hips are at or below your knees, or as low as you can while keeping good posture. Push through your whole foot to stand back up, finishing tall with your hips under your shoulders.

Take a deep breath into your belly and tighten your midsection before each rep. Exhale as you stand, or hold your breath through the hardest part if that feels stable. To make it easier, use lighter weights or squat to a higher target. To make it harder, lower yourself more slowly or pause for a moment at the bottom.

Fault: Your elbows drop toward the floor as you squat down. Fix: Keep pointing your elbows forward and up for the entire rep.

Fault: Your heels come off the ground at the bottom. Fix: Keep your weight over the middle of your foot; if your ankles feel stiff, try placing a small weight plate under each heel.

Fault: Your upper back rounds and you fall forward. Fix: Pull your shoulder blades back, lift your chest, and use lighter dumbbells until you can stay upright.

Fault: Your knees cave inward as you stand. Fix: Drive your knees outward so they track over your toes on the way up.