Male model ex_OBRYPN

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Upper Legs · Dumbbell

Front Squats Dumbbell Low

intermediatestrength

Front Squats Dumbbell Low is an intermediate compound strength exercise that works the quads (upper legs), with the glutes and hamstrings assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Quads
Body part: Upper Legs
Equipment: Dumbbell
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Quadriceps · Quadriceps Femoris

Secondary muscles

Glutes · gluteus maximus, gluteus mideus
Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus

How to do Front Squats Dumbbell Low

Stand with your feet wider than shoulder-width apart, toes pointing slightly out. Hold a dumbbell in each hand, hanging by your sides, with your palms facing each other.
Lower your body into a squat by bending your knees and hinging at your hips, pushing your knees lightly outwards as you descend.
Continue lowering yourself until your thighs are just lower than parallel to the floor.
Push through your heels to return to the starting position, extending your hips and knees. Repeat for the desired number of repetitions.

Form tips

Ensure your knees track over your toes and do not cave inward during the squat.
Maintain a straight back and avoid leaning forward excessively.
Keep your chest up and your shoulders back to maintain proper posture.

Front Squats Dumbbell Low alternatives

Barbell Front Squats

Quads · intermediate

Kettlebell Squats

Quads · intermediate

Bodyweight Squats

Quads · beginner

Jump Squats Bodyweight

Quads · intermediate

More quads exercises

Front Squats Dumbbell Over Shoulders

Quads · intermediate

Dumbbell Squats

Quads · intermediate

Barbell Bench Squats

Quads · intermediate

Barbell Low Bar Squat

Quads · intermediate

Goblet Kettlebell Squats

Quads · intermediate

Dumbbell Front Squat

Quads · intermediate

Barbell Front Rack Lunge

Quads · intermediate

Barbell Front Chest Squat

Quads · intermediate

Front Squats Dumbbell Low FAQ

What muscles does Front Squats Dumbbell Low work?

Front Squats Dumbbell Low mainly works the quads in the upper legs (Quadriceps Femoris). The glutes and hamstrings work as secondary muscles.

What equipment do you need for Front Squats Dumbbell Low?

You need a dumbbell.

How many sets and reps of Front Squats Dumbbell Low should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Front Squats Dumbbell Low good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.

How many calories does Front Squats Dumbbell Low burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Front Squats Dumbbell Low?

Other exercises for the quads include Barbell Front Squats, Kettlebell Squats, Bodyweight Squats and Jump Squats Bodyweight.

For developers

Use Front Squats Dumbbell Low in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_OBRYPN" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_OBRYPN",
  "name": "Front Squats Dumbbell Low",
  "model": "male",
  "target": "Quads",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_OBRYPN/mp4-720.mp4?…",
    "poster": "https://…/ex_OBRYPN/poster.jpg?…"
  }
}