Male model ex_MQYRPP

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Upper Legs · Dumbbell

Front Squats Dumbbell Over Shoulders

intermediatestrength

Front Squats Dumbbell Over Shoulders 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 Over Shoulders

Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Position the dumbbells over your shoulders with your palms facing forward and elbows pointing down.
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 Over Shoulders alternatives

Barbell Front Squats

Bodyweight Squats

Kettlebell Squats

Barbell Bench Squats

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Front Squats Dumbbell Over Shoulders FAQ

What muscles does Front Squats Dumbbell Over Shoulders work?

Front Squats Dumbbell Over Shoulders 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 Over Shoulders?

You need a dumbbell.

How many sets and reps of Front Squats Dumbbell Over Shoulders 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 Over Shoulders 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 Over Shoulders 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 Over Shoulders?

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

For developers

Use Front Squats Dumbbell Over Shoulders 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_MQYRPP" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

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