quads
Dumbbell front squat
Beginner-friendly quad and core strength.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Hold two dumbbells on the front of your shoulders.
- Stand with feet shoulder-width, chest tall.
- Sit back and down, keeping your torso upright.
- Drive through your heels to stand.
Beginner tips
- Keep your elbows up and chest proud.
- Knees track over your toes.
- Brace your core before each rep.
Scared of the gym? Let a voice walk you through it.
FirstGym tells you what to do next in your earphones: every set, every rest, every machine. Built for first-timers and people coming back.
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