# Goblet Squat (Dumbbell)

> A squat holding one dumbbell upright against your chest, good for learning depth and an upright torso while training the legs.

Page: https://fitnessie.app/exercises/dumbbell-goblet-squat/
Type: Dumbbell · Squat
Demo video: https://fitnessie.app/demos/goblet-squat-dumbbell/ecc1d923a9cb7d29.mp4

## 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)](https://fitnessie.app/exercises/kettlebell-goblet-squat/)

## References

- [StrengthLog: Dumbbell Goblet Squat](https://www.strengthlog.com/dumbbell-goblet-squat-2/)
- [ACE: Goblet Squat](https://www.acefitness.org/resources/everyone/exercise-library/362/goblet-squat/)
- [NASM: Goblet Squat](https://www.nasm.org/resource-center/exercise-library/goblet-squat)
- [BarBend: Dumbbell Squat](https://barbend.com/dumbbell-squat/)