Dumbbell Goblet Squat 10s · no sound

Dumbbell Goblet Squat

A bodyweight-style squat loaded with one dumbbell at the chest — the cleanest way to teach the squat pattern.

Primary muscle
Glutes, Quads
Equipment
Dumbbell
Difficulty
Beginner
Movement
Squat
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How to do it

  1. Stand with feet shoulder-width apart, toes turned slightly out, holding a dumbbell vertically at the chest.
  2. Cup the top head of the dumbbell with both hands, elbows tucked down under the weight.
  3. Brace the core, set the ribs stacked over the hips, and fix your eyes on a point straight ahead.
  4. Sit back and down at the same time, pushing the knees out in line with your toes as you descend.
  5. Reach the bottom with thighs at or below parallel, chest tall, and elbows tracking inside the knees.
  6. Drive through the whole foot to stand back up, finishing tall with hips and knees fully extended.

Common mistakes

  • Letting the heels lift off the floor at the bottom, which dumps the load forward onto the knees.
  • Letting the knees cave inward as you stand, reducing glute drive and stressing the joints.
  • Cutting the depth short above parallel, missing most of the glute and quad development.
  • Rounding the lower back at the bottom, which loads the spine instead of the working muscles.

Muscles worked

Primary
GlutesQuads

Good to know

What muscles does the Dumbbell Goblet Squat work?
Mainly the glutes and quads.
What equipment do you need for the Dumbbell Goblet Squat?
It uses dumbbells. Without it, the Band Squat and the Bodyweight Box Squat train the same muscles the same way.
Is the Dumbbell Goblet Squat good for beginners?
GymVim rates it beginner.

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