Quadriceps · Intermediate

Dumbbell Front Rack Squat

Bilateral dumbbell front-rack squat that loads the legs while demanding an upright, braced torso and stable shoulder rack.

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Dumbbell Front Rack Squat demonstration

Exercise overview

Training details

QuadricepsGlutesHamstringsCore

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

01Clean or lift the dumbbells to the shoulders with elbows slightly forward.
02Set the feet at your squat stance and brace the trunk.
03Lower between the hips while keeping the dumbbells parked on the shoulders.
04Keep the chest tall and knees tracking over the toes.
05Drive through the whole foot to stand without letting the elbows drop.

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