Dumbbell Bosu Ball Goblet Squat

Muscles worked

Setup

1. Place the Bosu ball on the floor with the blue dome side facing up.
2. Hold a single dumbbell vertically against your chest with both hands, cupping the top head of the weight in a goblet grip.
3. Carefully step onto the center of the dome, placing your feet shoulder-width apart.
4. Stand tall with your core engaged, chest out, and shoulders retracted.

How to do it

1. Inhale and begin the movement by hinging at the hips and bending the knees simultaneously, keeping the weight tight to your chest.
2. Lower your body until your thighs are parallel to the floor, ensuring your elbows stay inside the line of your knees.
3. Exhale as you drive through the mid-foot to return to a standing position, maintaining a controlled 2-1-2 tempo.
4. Pause briefly at the top to reset your balance and stabilize the Bosu ball before starting the next rep.

Form checklist

• Keep the dumbbell in constant contact with your sternum to maintain a vertical torso.
• Ensure your knees track in line with your toes and do not cave inward (valgus).
• Maintain a neutral spine and avoid rounding the lower back at the bottom of the movement.
• Keep your weight distributed evenly to prevent the Bosu ball from tilting or wobbling excessively.

Pro tips

• Actively 'grip' the dome with your toes to engage the small stabilizing muscles in your ankles and calves.
• Focus your gaze on a fixed point 5-10 feet in front of you on the floor to help maintain equilibrium throughout the set.

Make it harder

• Flip the Bosu ball over (flat side up) to significantly increase the stability demand on the core and ankles.
• Add a 3-second pause at the bottom of the squat to eliminate momentum and maximize time under tension.

Frequently asked

What muscles does the dumbbell bosu ball goblet squat work?

The dumbbell bosu ball goblet squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the dumbbell bosu ball goblet squat?

The dumbbell bosu ball goblet squat uses dumbbell.

Is the dumbbell bosu ball goblet squat good for beginners?

The dumbbell bosu ball goblet squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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