Dumbbell Heels Elevated Close Stance Front Squat

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Dumbbell Heels Elevated Close Stance Front Squat demonstration

Exercise overview

Training details

Quadriceps Glutes Core

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

01Elevate your heels on a stable wedge, hold the dumbbells at your shoulders, and take a narrow squat stance.
02Brace your trunk, lift your elbows, and keep your whole forefoot firmly in contact with the floor.
03Descend mostly straight down while allowing your knees to travel forward in line with your toes.
04Reach the deepest controlled position without your heels shifting or your torso collapsing.
05Drive through your midfoot and forefoot to stand tall while maintaining the front-rack position.

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Variations

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

Related variationKettlebell Heels Elevated Close Stance Front Squat

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Alternatives

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

Comparable substituteBodyweight Squat

Comparable substituteFront Squat

Comparable substituteBarbell Squat

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