Dumbbell Goblet Wall Sit

Muscles worked

Setup

1. Stand with your back against a flat wall and feet shoulder-width apart, positioned about two feet away from the wall.
2. Hold a dumbbell vertically against your chest, cupping the top head with both hands in a goblet grip.
3. Slide your back down the wall until your hips and knees are at 90-degree angles and your thighs are parallel to the floor.

How to do it

1. Press your entire spine, from shoulders to tailbone, firmly against the wall and brace your core.
2. Hold the dumbbell tight to your sternum with elbows tucked, ensuring the weight does not rest on your lap.
3. Maintain a steady, controlled breathing rhythm, inhaling through the nose and exhaling through the mouth.
4. Hold the position for the target duration while driving your heels into the floor to maintain tension.

Form checklist

• Ensure thighs are parallel to the floor at a 90-degree bend.
• Keep knees stacked directly over the ankles, not drifting past the toes.
• Maintain full contact between your lower back and the wall.
• Keep the chest upright and the dumbbell held at chest height throughout the hold.

Pro tips

• Actively squeeze the dumbbell to engage the lats and chest, which creates a more stable pillar for the weight.
• Focus on 'pushing the wall away' with your back to increase the intensity of the quadriceps contraction.
• Drive through the heels rather than the toes to better engage the glutes and protect the knee joints.

Make it harder

• Perform a 'goblet press' by slowly extending the dumbbell straight out in front of you and pulling it back while holding the sit.
• Transition to a single-leg hold by lifting one foot slightly off the ground while maintaining hip alignment.

Frequently asked

What muscles does the dumbbell goblet wall sit work?

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

What equipment do you need for the dumbbell goblet wall sit?

The dumbbell goblet wall sit uses dumbbell.

Is the dumbbell goblet wall sit good for beginners?

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

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