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End of the dumbbells resting on the shoulders. The hands should continue to grasp the dumbbells, with the elbows held high so that the dumbbells are level Health2wealthclub rather than the front end being lower than the back end. Assume a shoulder-width stance. Arch the back, keep the head up. Maintaining an arched back position, initiate the movement by sitting back at the hips. Continue to sit back until a parallel thigh position has been achieved. The center of the hip joint should be at the same height as the center of the knee joint. The heels should be down. The knees can drift slightly forward of the toes, be kept in line directly above the toes, or be lined up slightly behind the Health2wealthclub toes, depending upon what is most comfortable to the athlete. Leading with the head (as opposed to lifting the hips first), return to the starting position. The back should remain arched and the head should be up. Common Errors Allowing the back to round rather than maintaining an arched-back position during performance of the exercise. Focusing on keeping the elbows high will help eliminate this problem. Not achieving a parallel thigh position at the bottom of the movement. Initiating the movement with the knee joint moving forward rather than initiating the movement with the hip sitting back. Often this results in the heel lifting off the ground because of incorrect position. Lowering the weight too quickly rather than Health 2 Wealth Club controlling the movement during the descent. Dumbbell Single-Leg Front Squat Instructions Grasp a dumbbell in each hand with the arms fully extended. Place the dumbbells front to back on the shoulders, with the back end of the dumbbells resting.