Squat Into Front Extension
This full-body exercise mainly works your quads, glutes and front shoulders, with help from your hamstrings, adductors and erector spinae. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Squat Into Front Extension
Begin by placing your feet shoulder-width apart, giving you a solid and balanced base. Grasping the dumbbell with both hands by one end, hold it near your chest with your elbows bent, ensuring you maintain this height during the entirety of the exercise. As you move into the squat, ensure your knees are aligned with your toes, directing them slightly outward. Your hips should be pushed back, mimicking the motion of sitting in a chair. As you rise from the squat, emphasize a controlled extension of the dumbbell in front of you. Power for this movement should be derived from your chest and shoulders, not just your arms. Always refrain from fully locking your elbows when extending the dumbbell, ensuring a slight bend is retained. After extending, draw the dumbbell back towards your chest, positioning yourself for the subsequent squat.
Common mistakes
Avoid letting your knees extend past your toes during the squat, which can lead to unnecessary strain. During the dumbbell extension, ensure your back remains straight and refrain from leaning backward. Completely locking out the elbows during the front extension can cause undue stress on the joint.
Breathing
Draw a deep breath in during your squat's descent. As you rise and extend the dumbbell, exhale steadily. Inhale once more as you revert the dumbbell back to its starting position, readying yourself for the next repetition. Maintaining this rhythmic breathing not only stabilizes your core but also ensures continuous oxygen supply to your muscles, enhancing performance and endurance.
Muscles worked
Primary Muscles
Quads, Glutes, Front Shoulders
Secondary Muscles
Hamstrings, Adductors, Erector Spinae, Upper Chest, Middle Shoulders, Serratus Anterior
Tertiary Muscles
Core, Calves, Rear Shoulders, Traps
