Dumbbell front squat

Proper Position

• Hold a dumbbell in each hand with a neutral grip (palms facing each other).
• Rest the dumbbells on the front of your shoulders, keeping your elbows up and pointed forward to stabilize the weights.
• Stand with your feet shoulder-width apart, toes slightly pointed outward.
• Engage your core and keep your back straight.

Movement

• Slowly lower yourself by bending your knees and pushing your hips back, while keeping the dumbbells in place and your back straight.
• Lower until your thighs are parallel to the floor (or lower if mobility allows).
• Push through your heels to return to the starting position.
• Repeat for the desired number of repetitions.

Breathing

• Inhale as you lower into the squat.
• Exhale as you push back up.

Tips

• Keep your elbows up to prevent the dumbbells from falling forward.
• Focus on pushing through your heels to engage your quads and glutes.
• Avoid arching your lower back or leaning too far forward.
• Choose dumbbells that match your level to maintain proper form.