Kysero
Try for free

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.

View instructionsAll exercises
Back to all exercises
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

  1. 01Clean or lift the dumbbells to the shoulders with elbows slightly forward.
  2. 02Set the feet at your squat stance and brace the trunk.
  3. 03Lower between the hips while keeping the dumbbells parked on the shoulders.
  4. 04Keep the chest tall and knees tracking over the toes.
  5. 05Drive through the whole foot to stand without letting the elbows drop.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Iron CrossEasier regressionGoblet SquatRelated variationDumbbell Foam Roller SquatRelated variationPlate SquatRelated variationBodyweight SquatRelated variationDumbbell Goblet Squat with 2-Second Hold

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteLandmine SquatComparable substituteWeighted Squat WalkComparable substituteSandbag SquatComparable substituteReverse-Band Barbell Back SquatComparable substituteBelt SquatComparable substituteLeg Press Machine

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder