Bodyweight Squat
Quads·Intermediate·Compound
Dumbbell Goblet Squat
The Dumbbell Goblet Squat targets the quadriceps and glutes while promoting an upright torso by holding the dumbbell in a front-loaded position. The front-loaded weight teaches squat mechanics and reinforces core bracing.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Dumbbell Goblet Squat
- 01
Hold a dumbbell vertically against your chest with both hands.
- 02
Stand with feet about shoulder width apart.
- 03
Brace your core and keep your chest lifted.
- 04
Sit your hips down and back.
- 05
Lower until your thighs are at least parallel to the floor.
- 06
Drive through your heels to return to standing.
Performance tips
Cues that matter
- Keep the dumbbell close to your chest
- Maintain an upright torso throughout
- Control the descent instead of dropping quickly
Common questions
Frequently asked
What muscles does the Dumbbell Goblet Squat work?
The Dumbbell Goblet Squat primarily targets the Quads. Supporting muscles include Glutes, Hamstrings, Abs.
Is the Dumbbell Goblet Squat a compound or isolation exercise?
The Dumbbell Goblet Squat is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Dumbbell Goblet Squat?
You need the following equipment: Dumbbells.
What difficulty level is the Dumbbell Goblet Squat?
The Dumbbell Goblet Squat is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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