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Dumbbell Front Rack Squat
A front-loaded squat using dumbbells at shoulder height that targets quads, glutes, and core to build lower-body strength and stability; emphasizes upright posture and balance.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Lower Back, Traps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
7/10Glute Max, Glute Medius
Abs
6/10Rectus Abdominis
Hamstrings
5/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
5/10Erector Spinae
Traps
4/10Upper Traps
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-180 seconds
How to Perform
Clean two dumbbells to your shoulders, resting their heads on deltoids with elbows high and forward. Stand with feet shoulder-width apart, toes slightly out, core braced.
- Push hips back and bend knees to lower body, keeping torso upright and elbows high.
- Descend until thighs are parallel to ground or slightly below.
- Drive through heels to extend hips and knees, standing tall.
- Squeeze glutes at top while maintaining rack position.
- Repeat for reps, keeping neutral spine.
Coaching Tips
Form Cues
- Elbows high
- Chest up
- Knees track toes
- Brace core
- Drive through heels
Breathing
Inhale deeply to brace core before descending; exhale forcefully during ascent.
Tempo
3-0-1
Range of Motion
From full standing to thighs parallel to floor, with knees tracking over toes and spine neutral.
Safety
Safety Notes
- Avoid if acute shoulder or wrist issues
- Do not round back under load
- Start with light weights to master rack position
- Ensure secure dumbbell hold to prevent dropping
- Consult professional for lower back pain
Spotting
Spotting not typically needed; use lighter weights or safeties if progressing heavy.
Common Mistakes
- Letting elbows drop
- Rounding lower back
- Knees caving in
- Leaning forward
- Incomplete depth
When to Avoid
- Acute shoulder impingement
- Lower back strain
- Wrist instability
Flexibility Needed
- Shoulder flexion for rack position
- Ankle dorsiflexion for depth
- Thoracic spine mobility
Build Up First
- Mastery of bodyweight squat
- Basic hip hinge competency
- Dumbbell clean technique
Also known as
DB Front Squat, Dumbbell Front Squat, Front Rack DB Squat
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