Goblet Squat (Dumbbell)

How to do it

1. Stand with your feet about shoulder width, toes slightly out.
2. Hold a dumbbell upright against your upper chest, both hands cupping the top end, elbows down by your ribs.
3. Squat down until your hips are below your knees, with your elbows between your knees.
4. Drive through your heels to stand.

Key cues

• Dumbbell tight to your chest
• Elbows between your knees
• Keep your torso upright
• Knees track over your toes

Common mistakes

• Letting the dumbbell drift away from your chest
• Knees caving in
• Stopping well above parallel
• Rounding forward as the weight pulls you

Muscles worked

Primary

Quads, glutes, adductors and lower back

Secondary

Calves

Equipment

Dumbbell.

Variations

• Goblet Squat (Kettlebell)

  Kettlebell · Quads, glutes · Squat

References

1. StrengthLog: Dumbbell Goblet Squat
2. ACE: Goblet Squat
3. NASM: Goblet Squat
4. BarBend: Dumbbell Squat