An effective squat pattern is essential to most exercises. The dumbbell front squat targets the quads, hamstrings and glutes but also improves balance and stability throughout the core and on both sides of the body.
Stand with your feet wider than hip-width. Hold a dumbbell with each hand, with your palms facing each other. Engage your abs to stabilize your spine. Pull your shoulder blades down and back. Curl the dumbbells to a position where they rest in front of your shoulders. Keep your chest up lifted and your chin parallel to the ground. Shift your weight into your heels.
Inhale and bend your hips and knees simultaneously. As you lower your hips the knees bend and will start to shift forward slowly. Try to prevent your knees from going forward past the toes. Keep the abds engaged and try to keep your back flat (do not tuck the butt or arch the low back).
Lower yourself until your thighs are parallel or almost parallel to the floor. If your heels begin to lift off the floor or your torso begins to round, return to start position. Work to ensure that the feet do not move, the ankles do not collapse in or out and the knees remain lined up with the second toe.
Exhale and return to start position by pushing your feet into the floor through your heels. The hips and torso should rise together. Keep the heels flat on the floor and knees aligned with the second toe.
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