Dumbbell Goblet Squat
Squat, dumbbell, quadriceps and glutes
The goblet squat is a squat with one dumbbell held at the chest, which keeps the body upright and makes good depth easier to find. It trains the quadriceps and glutes, with the belly and upper back working to keep the chest tall. It suits beginners learning to squat and anyone who wants leg work without a barbell.
Setting up
- Hold one dumbbell upright by its top end against the chest, elbows pointing down.
- Stand with the feet about shoulder width apart, toes turned out a little.
- Stand tall with the shoulders back.
- Start with a light dumbbell; it should help you balance, not pull you forward.
How to do a dumbbell goblet squat
- Brace the belly and sit down between the hips, knees moving out over the toes.
- Keep the chest tall and the dumbbell against it.
- Squat as deep as you can with a flat back and the heels down; a box under you can set the depth.
- At the bottom, keep the elbows inside the knees, which helps the knees stay out over the toes.
- Push through the whole foot to stand up.
- Stand fully tall before the next rep.
Breathing. Breathe in on the way down and breathe out as you stand up.
Muscles worked
- Mainly
- Quadriceps and glutes
- Also
- Abdominals and upper back
Common mistakes
- Heels lifting off the floor. It tips you forward onto the toes, so sit back between the hips and squat only as deep as the heels stay down.
- Knees caving in. They twist under load, so push the knees out over the toes all the way down and up.
- Dumbbell drifting away from the chest. It pulls the chest down and rounds the upper back, so keep the dumbbell touching the chest the whole time.
- Rounding forward at the bottom. It means the squat is deeper than you can hold yet, so stop a little higher and let depth come with practice.
Easier and harder
- Easier
- Bodyweight Squat
- Harder
- Barbell Back Squat, Dumbbell Front Squat
Guide
