Close-stance dumbbell front squat
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.
Type:
Strength
Muscles Used:
Quadriceps
Level:
Intermediate
Equipment:
Barbell
Benefits Of This Exercise
- The close-stance dumbbell front squat is a great exercise for strengthening the lower body, building power and explosiveness, and toning the legs, glutes, and core.
- It offers serious work for the legs, glutes, and hamstrings and encourages good hip mobility to reach full depth.
- It also adds a challenge to the upper back, shoulders, and core to maintain proper posture.
- Due to the limited amount of weight the exercise can be performed for moderate to high reps, typically 8-12 reps per set or more.
- If this exercise causes any knee pain, widening your stance can help alleviate the discomfort.
- The close-stance dumbbell front squat is a versatile exercise that can be adjusted to suit any fitness level.
Step by Step Instructions For Close-stance dumbbell front squat
- Position your legs using a very narrow stance (feet a few inches apart) with the toes slightly pointed out and knees slightly bent. Hold a dumbbell (hand on each end) at chest level, with your elbows tucked inwards to your side. Keep your neck neutral and maintain a straight back. This will be your starting position.
- Descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor. Inhale as you perform this portion of the movement.
- Once you reach your bottom position, begin to push through your heels to ascend upwards and return to the starting position.
- Repeat for recommended number of repetitions.
Warm Up Tips
- Position your legs using a very narrow stance (feet a few inches apart) with the toes slightly pointed out and knees slightly bent. Hold a dumbbell (hand on each end) at chest level, with your elbows tucked inwards to your side. Keep your neck neutral and maintain a straight back. This will be your starting position.
- Descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor. Inhale as you perform this portion of the movement.
- Once you reach your bottom position, begin to push through your heels to ascend upwards and return to the starting position.
- Repeat for recommended number of repetitions.
Warm Up Tips:
- Start with a light cardio warm up to get your heart rate up and increase blood flow to the muscles.
- Perform some dynamic stretches for the lower body, such as leg swings and hip circles, to loosen up the muscles and joints.
- Do some bodyweight squats with a wider stance to warm up the hips and prepare them for the close-stance dumbbell front squats.
- Take a few minutes to practice the proper form and technique of the exercise without any weights. Focus on keeping your back straight and core engaged.
- Gradually increase the
Close-stance dumbbell front squat Safety Tips
- Ensure proper form: Position your legs using a very narrow stance with your feet a few inches apart. Keep your toes slightly pointed out and your knees slightly bent. Hold the dumbbell at chest level with your elbows tucked inwards and maintain a straight back and neutral neck position.
- Start with a proper descent: Descend into a squat by pushing your hips and butt backward. Continue down until your upper legs are at or just below parallel to the floor. Inhale as you perform this portion of the movement.
- Use proper technique for ascent: Once you reach the bottom position, begin to push through your heels to ascend upwards and return to the starting position. Focus on engaging your leg muscles and maintaining stability throughout the movement.
- Choose appropriate weight: The amount of weight you can use for this exercise is limited by how much you can clean to the racked position. Start with a weight that challenges you but allows you to maintain proper form. Gradually increase the weight as you become stronger and more comfortable with the exercise.
- Perform recommended repetitions: Repeat the exercise for the recommended number of repetitions. Typically, this exercise is performed for moderate to high reps, such as 8-12 reps per set or more. Listen to your body and adjust the repetitions based on your fitness level and goals.
- Listen to your body: If you experience any knee pain during the exercise, try widening your stance
Incorporating Into Other Workouts
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,