How to do the DB Front Squat, step by step
- Dumbbells on your shoulders, elbows pointing forward.
- Stand shoulder-width, toes turned out slightly.
- Sit your hips down, knees tracking over your toes, chest stays up.
- Go below parallel.
- Drive up through your whole foot.
Common mistakes and how to fix them
- Elbows droppingkeep your elbows forward, chest up
- Knees caving inpush your knees out
- Heels liftingweight over your whole foot
How to scale the DB Front Squat
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Goblet Squat
- Just one dumbbell
- Air Squat
Benchmarks with DB Front Squat
- Open 18.21-2-3-…-10 DB Squats (2 × 22.5 kg), Bar-facing Burpees (Cap 12 min, shared with 18.2a)
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.