This exercise targets the quadriceps to build strength in the upper front thighs. It activates the muscle through concentric contraction away from the body via a fluid pulling movement. The movement is compound and uses multiple joints to achieve fluidity, which results in activating numerous synergists, dynamic stabilizers, stabilizers and antagonist stabilizers. The synergist muscles include the gluteus maximus, the adductor magnus and the soleus. The dynamic stabilizers include the hamstrings and the gastrocnemius. The stabilizers include the erector spinae, the anterior and lateral deltoids, the supraspinatus, the clavicular pectoralis major, the upper, middle and lower trapezius, the levator scapulae and the anterior serratus. The antagonists include the rectus abdominis and the obliques. Basic exercises that complement this exercise will include basic exercises that target the gluteus maximus and other synergist muscles. Begin with 3-5 sets of 8-10 repetitions and work toward a goal of 5-7 sets consisting of 12-15 repetitions.
How to perform the dumbell front squat
Stand holding a pair of dumbbells with palms facing each other, rest the dumbbells on the meatiest part of your shoulders, stand tall, and brace your abs, and lower your body as far as you can, by pushing your hips back, and bending your knees, don’t allow your elbows to drop as you squat. Pause and return to the starting position.