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How to do it
- Stand with feet shoulder-width apart, toes turned slightly out, holding a dumbbell vertically at the chest.
- Cup the top head of the dumbbell with both hands, elbows tucked down under the weight.
- Brace the core, set the ribs stacked over the hips, and fix your eyes on a point straight ahead.
- Sit back and down at the same time, pushing the knees out in line with your toes as you descend.
- Reach the bottom with thighs at or below parallel, chest tall, and elbows tracking inside the knees.
- 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
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.