What muscles does the Dumbbell Front Rack Squat work?

The Dumbbell Front Rack Squat mainly works the quads and glutes.

How many sets and reps of the Dumbbell Front Rack Squat?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Dumbbell Front Rack Squat?

ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.

Dumbbell Front Rack Squat

Hold the dumbbells at the shoulders and squat to depth, keeping the torso tall.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Quads, Glutes
Equipment: Dumbbell
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Kettlebell Front Rack SquatKettlebell

Alternatives

Other exercises for the quads, for when the dumbbell is taken or you want a change.

Questions

What muscles does the Dumbbell Front Rack Squat work?: The Dumbbell Front Rack Squat mainly works the quads and glutes.
What equipment do you need for the Dumbbell Front Rack Squat?: A dumbbell.
How many sets and reps of the Dumbbell Front Rack Squat?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Dumbbell Front Rack Squat?: ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.

Program it for your clients

Coaches add the Dumbbell Front Rack Squat to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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