Execution
How to do it
- 01
Feet slightly wider than your hips, a dumbbell in each hand resting on the front of your shoulders.
- 02
Brace your abs, chest up, shoulders down.
- 03
Push your hips back, then lower until your thighs are roughly parallel to the floor, knees in line with your feet.
- 04
Stand back up by pushing through your feet, dumbbells still on your shoulders.
Letting your torso pitch forward and the dumbbells slide off your shoulders.
Sources: ACE — Front Squat. These cues do not replace a professional if you have pain or are in rehabilitation.
The decision
When this movement makes sense
It makes the two-sided load explicit and offers another progression when the pair and the calibration already fit.
With a single dumbbell, the goblet squat is the honest configuration; duplicating the load virtually would be an inventory error.
Real requirements
Configurations kept genuinely separate
Two matching fixed dumbbells
6–12 repetitions- Equipment
- Two matching fixed dumbbells
- Supports and space
- No additional support declared
- Setup
- 60 s
- Planned work
- 45 s
- Planned rest
- 105 s
- Planned sets
- 1–3
- Complete budget
- 135–435 s
Two adjustable dumbbells
6–12 repetitions- Equipment
- Two adjustable dumbbells
- Supports and space
- No additional support declared
- Setup
- 75 s
- Planned work
- 45 s
- Planned rest
- 105 s
- Planned sets
- 1–3
- Complete budget
- 155–455 s