Dumbbell Front Squat
The dumbbell front squat places the weight near the chest, shoulders, and collarbone.
This greatly increases quadriceps recruitment and is a more spine-friendly alternative to the dumbbell squat variation.
The dumbbell front squat requires a slightly narrower stance than other variations and may require the exerciser to reduce the weight depending on its position in the front of the torso.
Targeted Muscles
Mainly works the quadriceps, but also the glutes and hamstrings.
Additionally, due to the more upright torso position, greater core support is required.
Exercise Benefits
In addition to better quadriceps engagement and spine protection, the front squat maximizes the use of limited weight, especially with dumbbells.
Action Steps
1. Hold a pair of dumbbells near the collarbone, being careful not to arch your back. Feet should be hip-width apart with toes facing forward.
2. Push your pelvis back and lower your body until your thighs are parallel to the ground or lower.
3. Once you have reached the correct depth, drive through your heels to return to the starting position.
Dumbbell Sumo Squat
The dumbbell sumo squat is performed with a significantly wider stance.
This maximizes posterior chain engagement and greatly reduces the range of motion involved.
The dumbbell sumo squat allows the exerciser to hold the dumbbells in a goblet position and provides the same benefits as any bilateral squat variation, albeit with less quadriceps work.
Targeted Muscles
The dumbbell sumo squat primarily targets the glutes and hamstrings, while engaging the erector spinae and lower back muscles to a greater degree than many other dumbbell squat variations.
Exercise Benefits
The sumo squat (with or without dumbbells) provides better posterior chain development due to the wider stance.
This stance also reduces the range of motion, allowing for more weight to be lifted per rep.
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