Dumbbell Goblet Squat

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward (about 15-30 degrees).
2. Hold a single dumbbell vertically against your chest, cupping the top head with both hands in a 'goblet' grip.
3. Keep your elbows tucked in close to your ribs and pull your shoulder blades back to create a stable shelf.

How to do it

1. Inhale and brace your core, then initiate the movement by simultaneously hinging your hips back and bending your knees.
2. Lower your hips until your thighs are at least parallel to the floor, allowing your elbows to track inside your knees.
3. Exhale as you drive through your mid-foot and heels to return to a full standing position, squeezing your glutes at the top.
4. Maintain a controlled tempo, taking 2-3 seconds to descend and 1 second to stand back up.

Form checklist

• Keep the dumbbell in light contact with your sternum throughout the entire rep.
• Ensure your knees track in line with your toes and do not cave inward.
• Maintain a proud chest and neutral spine; do not let the weight pull your upper back forward.
• Keep your heels glued to the floor at all times.

Pro tips

• Think about 'spreading the floor' with your feet as you descend to maximize glute and hip abductor engagement.
• At the bottom of the squat, use your elbows to gently nudge your knees outward to improve hip mobility and depth.

Make it harder

• Add a 2-3 second pause at the bottom of the movement to eliminate momentum and increase time under tension.
• Perform the exercise with your heels slightly elevated on small weight plates to increase the range of motion and quadriceps focus.

Frequently asked

What muscles does the dumbbell goblet squat work?

The dumbbell goblet squat primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the dumbbell goblet squat?

The dumbbell goblet squat uses dumbbell.

Is the dumbbell goblet squat good for beginners?

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

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