Dumbbell Goblet Sumo Squat

Muscles worked

Setup

1. Stand with your feet significantly wider than shoulder-width apart in a 'sumo' stance.
2. Turn your toes outward at approximately a 45-degree angle.
3. Hold a single dumbbell vertically against your chest, cupping the top head with both hands (goblet grip).
4. Keep your elbows tucked in close to your ribs and your chest lifted.

How to do it

1. Inhale and lower your hips by bending at the knees and hips, keeping your torso as upright as possible.
2. Descend until your thighs are at least parallel to the floor, ensuring your knees track in the same direction as your toes.
3. Exhale and drive through your heels and mid-foot to return to the starting position.
4. Maintain a controlled 2-second descent and a powerful 1-second ascent.

Form checklist

• Keep the dumbbell in contact with your chest throughout the entire movement.
• Actively push your knees outward to prevent them from caving inward (valgus).
• Maintain a neutral spine and avoid rounding your lower back at the bottom of the squat.
• Keep your weight distributed across your heels and mid-foot, not your toes.

Pro tips

• Focus on 'spreading the floor' with your feet as you descend to maximize glute and adductor engagement.
• Pause for a split second at the bottom of the movement to eliminate momentum and increase time under tension.

Make it harder

• Stand on two elevated platforms or weight plates to allow the dumbbell to travel deeper, increasing the range of motion.
• Implement a '1.5 rep' style: go all the way down, come halfway up, go back down, and then stand all the way up.

Frequently asked

What muscles does the dumbbell goblet sumo squat work?

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

What equipment do you need for the dumbbell goblet sumo squat?

The dumbbell goblet sumo squat uses dumbbell.

Is the dumbbell goblet sumo squat good for beginners?

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

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