For a weighted squat variation, many prefer Dumbbell Front Squat because it allows more wrist and arm movement compared to squats with a barbell or kettlebells.
Do you ever just admire how someone’s glutes and thighs look from all the lower body workouts they have done? Achieving such muscle strength is not easy and squats make us work for it when we decide to try it out.
Adding weights is like a verification that your glutes and thighs are ready to start popping out. However, the challenge is not whether you are a beginner or advance, but the intensity of the squats can leave you with jelly legs the minute you walk out of the gym.
HOW TO DO DUMBBELL FRONT SQUAT PROPERLY
To not cave in at the knees, use dumbbell weights that best matches your lower body strength and endurance.
For any assistance or injuries, talk to your trainer/gym instructor. It may get hard as you go on, so make sure to have them close by incase of anything.
- Grab two dumbbells of equal weights in an underhand grip and stand with your feet shoulder – width apart.
- Hold the dumbbells in front of your chest with your palms facing you (underhand grip), lock your shoulders, face forward and brace your core. This is your starting position.
- Inhale and in a slow and controlled motion, squat down below the plane of your knees. Maintain a neutral back and keep feet planted on the floor at all times.
- Your knees should not extend further than your toes. Sit your hips down until you feel stretching and muscle contraction on your thighs and glutes. Maintain a straight back and try as much not to lean forward.
- Exhale and push through your leg muscles back up to your starting position.
- Do 2 sets of 8-10 reps.
WHAT MUSCLES DO DUMBBELL FRONT SQUAT WORK
Best known as butts, the muscles are the strongest because they function as the extension and external rotation of the thighs at the hip joint.
The glutes region has three muscles, which are responsible for lower body movements like lifting, rotating or squatting. Apart from the fitness point of view, strong and well-developed glutes gives you that good look and nice body curve.
Squats help activate the glutes muscles and progress to developing and strengthening them.
That muscle behind your thighs that keeps you stable when sitting down is what is called hamstrings. After doing Dumbbell Front Squat, it is almost a guarantee you will have a problem sitting down properly. Skipping leg day will not seem like a bad idea.
Hamstring injuries are a common injury in the sports and fitness world, stretching and warming up the hamstrings helps avoid injuries. Doing squats helps stretch and activate the muscles, which strengthens and develops them.
Professionally known as the quadriceps femoris muscle, it is simply the muscle where you put that plate of food when you are seated eating lunch. It is located at the front part of your thighs.
The function of the muscle is to extend the leg at the knee joint and flexing the thigh at the hip joint. When doing the Dumbbell Front Squat, you can feel the muscle work as you squat and stretch it out. Squats are among the best for thigh muscle build up and strengthening.
DUMBBELL FRONT SQUAT BENEFITS
LOWER BODY DEVELOPMENT AND STRENGTHENING
Well-developed and strong thighs gives you quite a number of advantages from endurance, momentum to looking good and toned.
Strong lower body muscles make it easier to incorporate more workouts to your list that helps you have fast progress in your workout regime.
Sticking out your hips and maintaining a straight back reinforces your posture and strengthens the back muscles that tighten and assists in keeping your spine neutral and healthy.
ENHANCE ATHLETIC PERFORMANCE
Strong legs equals great momentum and speed. Concentrating on your lower body muscles is necessary especially for an athlete because endurance and speed is of importance in most sports.
ALTERNATIVES TO DUMBBELL FRONT SQUAT
REAR FOOT ELEVATED SPLIT SQUAT
Leg days are a dread most of the time and when you add an alternative that still makes you feel weak when you walk is almost torture. Then you remember no pain no gain and you get to it.
How to do it:
- Grab two dumbbell, same weight and set up a low bench preferably a weight bench.
- Hold the two dumbbells and stand in front of the bench. Move your foot backwards and rest it on the weight bench the sole of your feet facing up.
- Keep your upper body straight and chest up. This is your starting position.
- Bend your back knee towards the floor until the front thigh is parallel to the floor.
- Reverse the motion and return to your starting position.
- Do desired reps before switching to the other foot.
Lunges are no joke especially if you do them and cannot seem to find balance. Falling is almost a common factor. For a weightless and effective lower body workout, lunges should be your go to.
How to do it:
- Stand with feet shoulder-width apart.
- Place hands on your sides and with one foot; step out in front of you as you bend both knees. Front knee should be at a 90-degree angle with thigh parallel to the floor.
- Maintain a good posture and push your hips out.
- Go back to your standing position.
- Do 2 sets of 8-10 reps.
DUMBBELL FRONT SQUAT MISTAKES TO AVOID
NOT SQUATTING LOW ENOUGH
Squats does not have a cheat sheet, if you want results you have to do it the right way. Going down low and maintaining a straight back activates muscles and you can feel the progress even on the first motion if done correctly.
SQUATTING ON YOUR TOES
With the weights involved, standing on your toes can make you lose your balance. As tempting as it may be, keep your feet firmly planted on the floor to balance your whole body when squatting down low.
CURVING YOUR BACK
Curved back or rounded back either way both scream poor posture and back ache. Almost all workouts prompts you to have a straight back to protect you from harming your back. Keeping a neutral spine improves your posture and helps keep a healthy back.
Upper body workouts pay off but lower body workouts should also have the same attention as the upper body workouts. Having a balanced body removes tension from the spine and lets you have a healthy and balanced body. Dumbbell Front Squat helps you keep a strong and balanced lower body.