Type: Compound
Primary Muscles: Quadriceps, Gluteus Maximus
Secondary Muscles: Hamstrings, Hip Adductors, Core
Exercise Key Form:
1. Stand with feet shoulder-width apart, holding a dumbbell or kettlebell at chest level.
2. Keep core tight and elbows tucked in.
3. Lower into a squat, keeping chest upright and knees tracking over toes.
4. Descend until thighs are parallel or lower, maintaining control.
5. Drive through heels to return to standing.
NASM-CPT Tip: The front-loaded weight helps reinforce proper squat posture and is great for those struggling with back-loaded squats.
Why This Exercise Is Important: Strengthens quads, glutes, and core while reinforcing proper squat mechanics. Improves functional movement patterns used in lifting, sitting, and standing.
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