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Quadriceps · Intermediate

Dumbbell 1 & 1/4 Front Squat

Dumbbell front squat using a bottom-quarter-bottom-full sequence to increase controlled work near the deepest squat position.

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Dumbbell 1 & 1/4 Front Squat demonstration

Exercise overview

Training details

QuadricepsGlutesAbsUpper Back

Equipment

Dumbbell

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Rack the dumbbells at your shoulders and set your feet in a stable squat stance.
  2. 02Brace your trunk and descend to the bottom of your controlled front squat.
  3. 03Rise only through the lowest quarter of the squat while keeping your chest lifted.
  4. 04Lower back to the bottom without bouncing or allowing your knees to collapse inward.
  5. 05Drive through your whole feet to stand fully and complete one repetition.

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