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Dumbbell Squat with Front Raise
Dumbbell squat combined with front raise that targets quads, glutes, and anterior deltoids for full-body strength, coordination, and conditioning; scalable with weight or depth.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Shoulders, Glutes
Secondary Muscles
Abs, Obliques, Lower Back, Calves
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Shoulders
9/10Anterior Delts
Glutes
8/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris, Semitendinosus
Abs
5/10Rectus Abdominis
Obliques
4/10External Obliques
Lower Back
4/10Erector Spinae
Calves
3/10Soleus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing your body, chest up, and core engaged.
- Inhale and squat down by bending hips and knees, lowering until thighs are parallel to floor.
- Exhale and push through heels to stand up.
- Simultaneously raise dumbbells forward to shoulder height with arms nearly straight.
- Lower dumbbells controlled to sides as you complete the stand.
- Repeat for reps, maintaining upright torso.
Coaching Tips
Form Cues
- Knees track over toes
- Chest up, eyes forward
- Lead with elbows on raise
- Core tight on descent
- Heels down throughout
Breathing
Inhale during the squat descent; exhale as you stand and raise the dumbbells, bracing core throughout.
Tempo
3-1-2
Range of Motion
Squat until thighs parallel to floor or deepest safe depth; raise dumbbells to shoulder height without locking elbows.
Safety
Safety Notes
- Avoid if acute knee or shoulder pain
- Use lighter weights if new to compound moves
- Ensure stable footing
- Stop if lower back strain occurs
- Consult professional for form issues
Spotting
Not typically needed; use lighter weights or safeties if available, focus on self-spotted form.
Common Mistakes
- Rounding back during squat
- Swinging dumbbells with momentum
- Knees caving inward
- Incomplete squat depth
- Over-raising above shoulders
When to Avoid
- Knee joint issues
- Shoulder impingement
- Lower back injuries
Flexibility Needed
- Hip flexion for squat depth
- Ankle dorsiflexion
- Shoulder flexion to 90 degrees
Build Up First
- Basic squat technique
- Controlled front raise form
Also known as
Squat to Front Raise, DB Squat Raise
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