Dumbbell Goblet Squat
Quads · Dumbbells
Play the movement guide, then follow the steps at your own pace. This demonstration has no spoken audio.
- Main muscle
- Quads
- Also works
- Glutes, Hamstrings
- Equipment
- Dumbbells
- Movement type
- Strength
How to do it
- Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands, between your palms. Keep your elbows pointed downward.
- Push your hips back and bend your knees, making sure to keep your weight on your heels.
- Continue lowering yourself until your thighs are at least parallel to the floor, or as low as your mobility allows, while maintaining a straight back and keeping the dumbbell close to your chest.
- Push through your heels to return to the starting position, straightening your legs and extending your hips fully at the top.
Keep in mind
- Ensure your knees track over your toes and do not cave inward.
- Maintain a neutral spine and avoid rounding your back.
- Focus on pushing through your heels to engage your glutes and quadriceps effectively.
