Dumbbell Front Squat

Dumbbell variation that lets each side adjust independently and find a joint-friendly range of motion.

• Compound
• Dumbbell
• Advanced

How to do it

• Position both dumbbells symmetrically before starting
• Control each side without letting the dominant side lead
• Keep wrist, elbow, and load aligned

Sets, reps and tempo

Ranges: 4–8 reps · 1–3 RIR (technique relies heavily on the core)

Tempo: 2–3 s eccentric, torso braced; drive up without letting your elbows drop

Common mistakes

• Banging the dumbbells together and losing tension
• Compensating for asymmetry by rotating the torso

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Core / abs
• Erectors / lower back

Alternatives

• Front Squat
• Barbell Back Squat
• Hack Squat (machine)
• Leg Press