Quads · Dumbbell · Beginner
How to do Dumbbell Goblet Squat
The dumbbell goblet squat is a lower body exercise that targets the quadriceps while also engaging the glutes, hamstrings, and calves. It is performed by holding a dumbbell close to the chest and squatting down, making it a great movement for building strength and improving squat technique.
- Primary muscle
- Quads
- Also works
- Glutes, Hamstrings and Calves
- Equipment
- Dumbbell
- Level
- Beginner
- Category
- Legs
How to do Dumbbell Goblet Squat, step by step
- Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands.
- Keeping your chest up and core engaged, lower your body down into a squat position by pushing your hips back and bending your knees.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Station taken, or training at home? Alternatives to Dumbbell Goblet Squat →
Muscles worked
Dumbbell Goblet Squat works your quads as the main mover, with help from your glutes, hamstrings and calves.
Track Dumbbell Goblet Squat in SPLYT
Dumbbell Goblet Squat is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
