Dumbbell Goblet 2 Sec Hold Squat

Muscles worked

Setup

1. Hold a dumbbell vertically against your chest, cupping the top head with both hands in a 'goblet' grip.
2. Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
3. Pull your shoulder blades back and down, keeping the dumbbell tucked tight against your sternum with elbows pointing down.

How to do it

1. Inhale and initiate the movement by hinging at the hips and bending the knees simultaneously to lower your body.
2. Lower your hips until your thighs are at least parallel to the floor, keeping your chest upright and weight centered.
3. Hold the bottom position for a full 2 seconds, maintaining active tension in your legs and core.
4. Exhale and drive through your mid-foot to return to the starting position, squeezing your glutes at the top.

Form checklist

• Keep your elbows inside the line of your knees at the bottom of the squat.
• Maintain a neutral spine and avoid letting your lower back round (butt wink).
• Keep the dumbbell in contact with your chest throughout the entire movement.
• Ensure your knees track in line with your toes and do not cave inward.

Pro tips

• During the 2-second hold, focus on 'spreading the floor' with your feet to maximize glute and hip abductor engagement.
• Use the pause to check your balance; you should feel equal pressure through your heels and the balls of your feet.

Make it harder

• Increase the pause duration to 3-5 seconds to further challenge isometric strength.
• Perform a '1.5 rep' by squatting down, holding for 2 seconds, coming up halfway, returning to the bottom, and then standing fully.

Frequently asked

What muscles does the dumbbell goblet 2 sec hold squat work?

The dumbbell goblet 2 sec hold squat primarily targets the glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the dumbbell goblet 2 sec hold squat?

The dumbbell goblet 2 sec hold squat uses dumbbell.

Is the dumbbell goblet 2 sec hold squat good for beginners?

Yes. The dumbbell goblet 2 sec hold squat is a beginner-friendly movement and a strong foundation to build on.

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