Which muscles does the front squat (dumbbell) work?

The front squat (dumbbell) mainly works your quadriceps. It also involves your glutes.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the front squat (dumbbell) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Front Squat (Dumbbell): how to do it and muscles worked

The front squat (dumbbell) mainly works your quadriceps, with help from your glutes. You need dumbbells.

Muscles worked

Main

Quadriceps

Helping

Glutes

How to do the front squat (dumbbell)

1
Hold a dumbbell upright at each shoulder with your palms facing in, or hold one dumbbell vertically against your chest. Stand with your feet shoulder-width apart and your elbows high.
2
Sit your hips down and back, bending your knees until your thighs are at least parallel to the floor. Keep your chest up and the dumbbells close to your shoulders.
3
Push through your whole foot to stand back up, breathing in on the way down and out as you rise.

Form tip: Keep your torso upright and your elbows up. If your chest falls forward, use a lighter weight or raise your heels slightly.

Common questions

Which muscles does the front squat (dumbbell) work?: The front squat (dumbbell) mainly works your quadriceps. It also involves your glutes.
What equipment do I need for the front squat (dumbbell)?: You need dumbbells.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the front squat (dumbbell) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More quadriceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.