The Dumbbell Front Squat

Engage the Total Body

The dumbbell front squat is an established strength training exercise that effectively works most of the larger muscle groups through the entire body. 

Squat routines done on a regular basis will help you develop a stronger and more stable core. Having stronger core muscles should allow some relief from lower back pain and also improve your balance skills.

Exercises like squats and lunges that target the bigger muscle groups also initiate a tremendous spike in your metabolism that will have your body burning extra fat and calories for hours.

Dumbbell Front Squat

Exercise Instructions:

  • Start by holding a pair of dumbbells slightly above and outside of your shoulders with your palms facing forward, position yourself like you are about to do an overhead press.

  • Tighten your abdominal muscles and make sure to lock your back at a slight angle forward and shift your weight onto the back of your heels.

  • Slowly bend your knees and lower into a squat like you are going to sit in a chair. Stop when you are at a 90 degree angle. After pausing for a second, stand back up to your starting position. Repeat the exercise for 10-12 reps.
dumbbell front squat position #1
dumbbell front squat position #2


  • The lower you go, the more muscles you use. The more muscles you use, the more calories you burn.

Dumbbell Front Squat with Overhead Press

By adding free weights like dumbbells, you will put additional muscle groups to work. And to make it even more effective, try and extend the dumbbells straight up over your head when you reach the top of each repetition.

This overhead press movement will require all of your muscle groups to work in harmony to control proper body stability and balance... another big calorie burner.

dumbbell front squat with overhead press


  • Make sure you lock your back at one angle and keep it fixed through the exercise. You want to feel the impact on your quads and glutes, not on your back. 
  •  Always have your feet facing straight ahead and your toes pointing out a little. Never have them pointed in, that put’s extra stress on your knees. 

  • You want to keep your weight on your heels, not on your toes. Try not to lean back. That will only make you use your back too much.

Dumbbell Front Squat Benefits

  • Full Body Exercise:   An advantage of weighted squats is that you will have to work harder just to maintain good balance. The muscles of your body will learn to work together in harmony as a single unit, and every part will get stronger.

  • Core Strength: These squats will depend on your core muscles to provide stability and balance during each repetition. By engaging your core so much, the result will be a flatter stomach and a stronger lower back.

  • Mobility: This exercise will open joints through the body to improve your flexibility and provide for a much bigger range of motion. It will also stretch and strengthen your tendons and ligaments. Your mobility will be better and your chance of sports-related injury much less.

  • Leg Strength: Even if you aren't an active athlete, adding leg strength will provide a source of power through the entire body to make many efforts such as lifting objects, or even bending over to pick something up from the floor easier with less chance of injury.

Other pages that might interest you:

I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or if you have any ideas you want to share, feel free to contact me or visit our Q&A forum.

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