Skip to main content

​
Technique

  1. Hold a single dumbbell with one hand at shoulder height in a rack position
  2. Stand with your feet shoulder-width apart and lower into a squat by bending at the hips and knees.
  3. Drive through your heels to return to the starting position.

​
Form tips

  • Engage your Core to not tilt sideways
  • Keep your chest lifted and your back straight as you squat down.
  • Ensure your knees track in line with your toes.
Logging: Weight used on one side. Repetitions done on one side.

​
Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

  • Hip adductors
  • Pelvis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

​
Equipment

Dumbbell
Dumbbell

​
Appears in

Other disciplines
Joint movements
Kneeextension
Hipextension
trains stretches

​
Progressions

w00c

One-arm clean, squat and press

Intermediate

​
Variations

e0jr

Single kettlebell front squat

Novice
e13j

Double kettlebell front squat

Novice
e19y

Weighted slanted quarter pistol squat

Novice
e11o

Goblet cyclist squat

Novice
e0h1

Barbell front squat

Novice
e1c5

Single-leg leg press

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.