Dumbbell Front Squats: How I Nailed the Form and Tips

How to Do DB Front Squat Improve Training Results

I used to think dumbbell front squats were just something you did when the squat rack was busy. You know — a quick fix until the barbell opened up. But once I gave them a real shot in the gym, they totally surprised me.

At first, I couldn’t figure out the grip. My balance felt off and quads lit up in a different way. My core worked overtime. It actually felt harder — in a good way.

Now? Dumbbell front squats are part of my regular training. Not just a backup. They’re a legit lift with some serious benefits — especially in a commercial gym where you’ve got access to a full rack of dumbbells and space to move.

What Are Dumbbell Front Squats?

What the Proper Dumbbell Front Squat Looks Like

At first, I had no clue where to hold the dumbbells. I thought just hanging them by my sides would work. Nope.

dumbbell front squats

The right way? 

  • You hold a dumbbell in each hand and rest them on your shoulders. 
  • Like, front-racked — elbows up, core braced, chest up. 
  • You don’t need to crush the grip — just let the bells sit there while you stay tall and controlled.

If you’re holding them down by your hips, that’s not the same thing. That’s more like a suitcase squat — still useful, but different muscles, different vibe.

Front-racked dumbbells = more core, more upright, more quad focus.

I Botched the Form — Here’s How I Fixed It

I messed this up hard when I started.

My elbows dropped halfway down, the dumbbells slid forward, and everything collapsed. Not fun.

Also, my wrists were screaming because I tried to “hold” the dumbbells instead of resting them. Once I found a more neutral grip and set the bells back on my shoulders, it felt way smoother.

Here’s what actually helped me dial it in:

  • Filming myself from the side (this changed everything)
  • Doing slow, paused reps at the bottom
  • Starting light and focusing on clean reps over heavy weight

Now the setup feels natural — no wrist pain, no tipping forward, just solid reps.

Muscles You’ll Feel

Dumbbell front squats hit way more than I expected. It’s not just legs.

You’ll feel it mostly in:

  • Quads — front-loaded weight forces your knees forward
  • Core — you’ve gotta brace hard to keep upright
  • Glutes — driving up from the bottom
  • Upper back and shoulders — just holding the dumbbells forces posture work

Basically, it’s sneaky full-body training packed into a leg movement.

Who Should Use Dumbbell Front Squats?

Honestly? These work for almost anyone in a commercial gym.

Perfect if:

  • You want to crush your quads but don’t want to wait around for a barbell
  • You’re learning squat mechanics and want better posture control
  • You’re dealing with barbell fatigue or shoulder mobility issues
  • You need something that hits hard but is quick to set up between machines or supersets

They’re simple, scalable, and don’t take up much space. Way more useful than I gave them credit for.

Tracking Dumbbell Front Squats: I Messed This Up at First

How to Record the Weight

When I first logged dumbbell front squats, I didn’t know if I should write down the weight of one dumbbell or both. Turns out, most commercial gym apps or logs go by total weight.

So if I’m using two 40 lb dumbbells, I log 80 lbs total. Super simple — just double it unless your tracker says “per hand.”

The big thing? Just stay consistent. Whatever method you pick, keep it the same so your progress makes sense.

How I Actually Got Stronger at These

I didn’t go heavy right away. That would’ve wrecked my form.

Instead, I started with lighter weights and focused on higher reps — usually 3 sets of 10. Once I got the movement dialed in, I started pushing it a bit more.

Here’s what really helped:

  • Paused squats — holding at the bottom for 2–3 seconds made my legs shake (in a good way)
  • Supersets — pairing them with lunges or goblet squats for that burn
  • Small weight jumps — just adding 5 lbs each week kept me progressing without crushing my form

And when I hit a plateau? I rotated them out for a few weeks (like with walking lunges), then came back. Felt way stronger.

Dumbbell vs. Barbell vs. Everything Else — What’s the Real Difference?

Dumbbell vs. Barbell Front Squats

At first, I thought dumbbell front squats were just filler. After actually doing both dumbbell and barbell a ton, here’s how I see it:

FeatureDumbbell Front SquatsBarbell Front Squats
SetupEasy — grab and goSlower — need a rack and space
Load PotentialLighter overallYou can load it heavy, fast
Core EngagementWildly high — total ab burnStill strong, just a bit less
Wrist/Elbow StressWay less (if your form’s good)Can be brutal with clean grip
Stability ChallengeMore — each hand works soloMore stable and “locked in”
Great ForBalance, posture, learningMax strength, power work

Bottom line? Dumbbell front squats are super underrated. Especially if you’re in a busy gym or want to clean up your squat form without messing with a rack.

Other Squat Alternatives I’ve Tried

Sometimes I want to mix it up — either to break a plateau or just give my joints a break. Here’s what I’ve tried and when I like to use them:

ExerciseSimilarityWhen I Use It
Goblet SquatMediumQuick warm-up or burnout sets after leg day
Suitcase SquatLowFor grip and core focus — not a leg main lift for me
Kettlebell Front SquatHighLike dumbbells but shifts the feel — good variety tool
Front Rack LungeMediumTo build balance and single-leg drive

Each one hits a little different, but dumbbell front squats are still my go-to when I want something clean, quick, and effective at the gym.

Dumbbell Front Squat Standards — What’s “Good” Anyway?

When I first started doing dumbbell front squats, I had no clue what counted as strong. Like… was I weak, average, or crushing it? So I did some digging — and here’s a quick cheat sheet based on what most lifters in commercial gyms are doing.

Male Dumbbell Front Squat Standards (lb)

Strength LevelWeightBodyweight Ratio
Beginner18 lb0.10x
Novice42 lb0.25x
Intermediate76 lb0.45x
Advanced121 lb0.75x
Elite174 lb1.05x

Female Dumbbell Front Squat Standards (lb)

Strength LevelWeightBodyweight Ratio
Beginner13 lb0.10x
Novice25 lb0.20x
Intermediate42 lb0.30x
Advanced63 lb0.45x
Elite86 lb0.60x

Quick notes:

  • These are per hand, so total weight = double it.
  • It’s not a strength competition — just a reference.
  • What matters most? Consistency and clean form.

My experience tells me that it’s more about feeling than numbers. If it burned in the quads and crushed my core, I knew I was on the right track.

Dumbbell front squats surprised me — simple setup, serious results. If you train in a commercial gym, they’re 100% worth keeping in your rotation.

John Brown

Hi, I’m the editor here at Leadman Fitness. We’re a manufacturer focused on producing top-quality barbells, plates, kettlebells, dumbbells, and strength training gear. I’ve been into sports and fitness for years, and I know my way around all kinds of gym equipment—both from using it and helping create it.

I spend a lot of time understanding the real problems people run into in the gym—whether it’s beginners trying to pick the right gear or experienced lifters looking for something more durable. I stay in close touch with our production team and talk directly with other equipment makers, so we’re always improving based on what real lifters and coaches are looking for.

What I share comes from hands-on experience—stuff that actually helps people train better, not just in theory, but in real gyms.




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