The close-stance dumbbell front squat is a popular exercise for targeting the muscles of the lower body, the quadriceps in particular. Holding dumbbells in the racked position also works the core and upper-back muscles to maintain posture while the lower body moves. Because the amount of weight you can use will be limited by what you can clean to the rack position, this movement is usually performed for moderate to high reps, at least 8-12 reps per set or more. If this movement hurts your knees, try performing it with a wider stance.
Serious work for the legs, glutes, and hamstrings
Encourages good hip mobility to reach full depth
Adds a challenge to the upper back, shoulders, and core to maintain proper posture
Position your legs using a very narrow stance (feet a few inches apart) with the toes slightly pointed out and knees slightly bent. Hold a dumbbell (hand on each end) at chest level, with your elbows tucked inwards to your side. Keep your neck neutral and maintain a straight back. This will be your starting position.
Descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor. Inhale as you perform this portion of the movement.
Once you reach your bottom position, begin to push through your heels to ascend upwards and return to the starting position.