Difficulty: Medium
Impact Level: Normal
Target Body Parts: glutes, hamstrings
How to do Dumbbell Squats Front
Back to ExercisesInstructions
Start with your feet shoulder width apart on a flat level surface. This will be your starting position. Hold two dumbbells together in front of your chest. Keep your elbows pointing forward, over your knees. Begin the movement by sitting your hips back, bending your knees and push them out to the sides a little, whilst keeping your head looking forwards at eye height and your chest up. Your heels should stay in contact with the floor and your weight should be centered, mid-foot. Continue down until your hips are level with your knees and your thighs are parallel (or as low to this as your mobility will allow). This is the bottom of the squat. Quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out. The dumbbells should stay in front of the chest. Avoid leaning forward with the weights or letting your elbows flare outwards.
How to make Dumbbell Squats Front easier
This exercise can be performed without the dumbbells, simply using your bodyweight.
If you feel unstable at the bottom part of the squat, use a chair to squat down onto, then stand from a sitting position.
How to make Dumbbell Squats Front more challenging
Try pausing at the bottom of the squat for 5-10 seconds. This will really challenge the muscles of your core.
You can also try these with a dumbbell in one hand only. This will help work the obliques.
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