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Dumbbell (Double) Front Squat

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

Equipment

Dumbbell

HOW TO PERFORM

1. Clean a dumbbell to each shoulder and rest one end of each bell on the front of the shoulder, elbows high.
2. Stand with the feet about shoulder width and the toes turned slightly out, and brace.
3. Squat down between the knees with an upright torso, keeping the elbows up so the bells stay on the shoulders.
4. Sink until the hip crease passes below the top of the knee, then drive through mid-foot to stand.

FORM TIPS

• If the elbows drop, the bells roll forward and pull the chest down with them. Lead every rep up with the elbows.

TARGET MUSCLES

Primary

• Quads

Secondary

• Glutes
• Abs
• Lower Back
• Adductors
• Hamstrings

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Related: All exercises · How every exercise is mapped to the muscles it trains