The dumbbell goblet squat is a lower body exercise that targets the quadriceps while also engaging the glutes, hamstrings, and calves. It is performed by holding a dumbbell close to the chest and squatting down, making it a great movement for building strength and improving squat technique.
Also Works
GlutesHamstringsCalves
How to Perform
1
Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands.
2
Keeping your chest up and core engaged, lower your body down into a squat position by pushing your hips back and bending your knees.
3
Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
4
Pause for a moment at the bottom, then push through your heels to return to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Hold the dumbbell vertically by cupping the top end with both hands against your chest, elbows pointing down.
•Push your knees out over your toes and sit between your hips, using the dumbbell as a counterbalance.
•Keep the dumbbell tight against your chest throughout; don't let it drift forward.
Common Mistakes
•Letting the dumbbell pull forward and away from the chest, which rounds the upper back.
•Not squatting deep enough; the goblet squat is designed for full-depth squatting to maximize glute engagement.
•Placing the feet too narrow, which limits hip mobility and depth.