Legs · Dumbbell
Dumbbell Front Squat
How to do the dumbbell front squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Hold a dumbbell in each hand racked on top of your shoulders with elbows high and pointing forward. Push your hips back and bend your knees to squat down while keeping your torso upright, then drive through your heels to stand back up.
- 1Quads and core working as you sit down with elbows high
- 2Chest up and knees driving out so you stay balanced over your mid-foot
- 3Tension held at the bottom as you push through your heels to stand
Common mistakes
- Letting your elbows drop or your chest fall forward
- Allowing your knees to cave inward or heels to lift
- Losing your brace; breathe between reps and keep the core tight
Muscles worked
The dumbbell front squat mainly works the quads and glutes, with the hamstrings, lower back, upper abs, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Upper AbsSupport
- CalvesSupport
Kovo programs the dumbbell front squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.