How to do the Dumbbell Goblet Squat
Dumbbell Goblet Squat is an intermediate multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Dumbbell Goblet Squat demonstration · © GymiaFit
Dumbbell Goblet Squat at a glance
- Primary muscles
- Quads
- Secondary muscles
- Glutes, Hamstrings, Calves
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Dumbbell Goblet Squat step by step
- 1Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands.
- 2Keeping your chest up and core engaged, lower your body down into a squat position by pushing your hips back and bending your knees.
- 3Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- 4Pause for a moment at the bottom, then push through your heels to return to the starting position.
- 5Repeat for the desired number of repetitions.
Dumbbell Goblet Squat — questions
What muscles does the Dumbbell Goblet Squat work?
The Dumbbell Goblet Squat primarily targets the Quads. It also recruits the Glutes, Hamstrings, Calves as secondary movers.
What equipment do I need for the Dumbbell Goblet Squat?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Goblet Squat suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Goblet Squat?
Dumbbell Single Leg Split Squat, Dumbbell Step-up Lunge, Dumbbell Step-up Split Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Goblet Squat demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.