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Dumbbell Goblet Squats

Learn how to properly perform the Dumbbell Goblet Squats with this complete demonstration video.

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What is the Dumbbell Goblet Squats?

The dumbbell goblet squats are an excellent strength training exercise that primarily targets the quadriceps, glutes, and hamstrings. This exercise is ideal for both beginners and advanced athletes, providing a great alternative to traditional squats due to its stability and ease of execution.

How to properly perform the Dumbbell Goblet Squats

  1. Stand with your feet shoulder-width apart and hold a dumbbell vertically by one end, close to your chest.
  2. Keep your back straight, engage your core, and maintain a neutral spine throughout the movement.
  3. Bend your knees and lower your hips down into a squat position, keeping your chest up and your weight in your heels.
  4. Go as low as you comfortably can, aiming to have your thighs parallel to the ground or slightly lower.
  5. Pause briefly at the bottom, then push through your heels and return to the starting position by extending your knees and hips.
  6. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
  • Calisthenics
  • CrossFit
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Quadriceps:

Bodyweight SquatsDumbbell Sumo SquatsBox Squat

Explore more exercises with Dumbbells or other exercises for Quadriceps.

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