The close-stance dumbbell front squat is a great exercise for any lower body workout plan. Not only does it target the quadriceps, but it also engages the core and upper-back muscles to maintain good form while the lower body moves. Due to the fact that the amount of weight you can use for this exercise is limited by how much you can clean
to the racked position, it is usually performed for moderate to high reps, typically 8-12 reps per set or more. If this exercise causes any knee pain, try widening your stance to alleviate the discomfort.
This exercise is popular amongst weightlifters and athletes alike, as it can be used to tone and strengthen the legs, glutes, and core. It is a great way to build strength and stability in the lower body. Additionally, by using two weights, the close-stance dumbbell front squat helps to increase balance and coordination. Furthermore, it is a very effective exercise for increasing power and explosiveness in the legs.
Overall, the close-stance dumbbell front squat is a great exercise for anyone looking to strengthen their lower body and build a more powerful physique. It is a versatile movement that can be adjusted to suit any fitness level, and it is an excellent way to target the muscles of the legs, glutes, and core.
The close-stance dumbbell front squat can be incorporated into workouts in the following ways:
1. Lower body workout: Include the close-stance dumbbell front squat as one of the main exercises in your lower body workout routine. Perform multiple sets of 8-12 reps or more, focusing on proper form and depth.
2. Leg day: Use the close-stance dumbbell front squat as a primary exercise on leg day. Combine it with other leg exercises such as lunges, deadlifts, and leg presses to create a well-rounded leg workout.
3. Circuit training: Add the close-stance dumbbell front squat to a circuit training routine. Perform a set of close-stance dumbbell front squats followed by other exercises targeting different muscle groups. This will help improve overall strength, endurance, and cardiovascular fitness.
4. Superset: Pair the close-stance dumbbell front squat with another exercise targeting the upper body, such as push-ups or shoulder presses. Perform one set of close-stance dumbbell front squats followed immediately by the upper body exercise, resting only after completing both exercises. This will challenge both the lower body and upper body simultaneously, providing a full-body workout.
5. Warm-up: Use the close-stance dumbbell front squat as a warm-up exercise before heavier compound movements like barbell squats or deadlifts. Performing a few sets of close-stance dumbbell front squats with lighter weights will help activate the muscles in the legs,