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Dumbbells Front Squat

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Exercise Profile

Primary muscles:

Quads, Glutes

Equipment:

Dumbbell

Difficulty:

Beginner

Dumbbells Front Squat Overview

The dumbbells front squat is a workout that primarily targets the quads and glutes.

By holding the dumbbells in front of the body, it increases the load on the lower body muscles.

This exercise helps to develop strength and size in the quads and glutes.

While it also engages the core and upper body, its main focus is on the lower body muscles.

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Dumbbells Front Squat Instructions

  1. Stand with your feet shoulder-width apart, toes pointing slightly outward.
  2. Hold a dumbbell in each hand, palms facing inward, and let them rest on your shoulders, with your elbows pointing forward.
  3. Engage your core and keep your chest lifted as you lower your body into a squat position, bending at the knees and hips.
  4. Continue squatting until your thighs are parallel to the ground or as low as you can comfortably go.
  5. Pause briefly at the bottom of the squat, then push through your heels to return to the starting position, extending your knees and hips.
  6. Repeat the squat movement for the desired number of repetitions.
  7. Exhale as you push up and inhale as you lower down, maintaining a controlled and steady pace throughout the exercise.

Dumbbells Front Squat Tips

  1. Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height, palms facing inward. This position will engage your quads and glutes right from the beginning, ensuring maximum activation of these muscles throughout the exercise.
  2. As you begin to lower into the squat, focus on keeping your chest up and your weight on your heels. This will help you maintain proper form and prevent your knees from collapsing inward, allowing your quads and glutes to take on the majority of the workload.
  3. As you descend into the squat, aim to go as low as you comfortably can without compromising your form. This will help you fully engage your quads and glutes, as well as improve your flexibility over time. Remember, it’s better to perform a shallow squat with proper form than a deep squat with poor form.
  4. As you push back up to the starting position, be sure to drive through your heels and squeeze your glutes at the top. This will help you fully engage your quads and glutes, as well as improve your overall strength and power in these muscles.
  5. To further enhance the engagement of your quads and glutes, consider incorporating pauses at the bottom of the squat. This will increase the time under tension for these muscles, leading to greater muscle activation and growth. Remember, it’s important to maintain proper form throughout the pause,

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