Dumbbell Elevated-Heel Goblet Squat
The Dumbbell Elevated-Heel Goblet Squat is a compound exercise that mainly works the quads, with help from the glutes & hips, core and calves / shins. You'll need: balance trainer (bosu ball) and dumbbells.
Required Equipment
Dumbbell Elevated-Heel Goblet Squat Muscles Worked
Primary
Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Abdominals (rectus abdominis); Upper Calf (gastrocnemius)
How to do the Dumbbell Elevated-Heel Goblet Squat
Place your heels securely on an elevated wedge or slant board with your toes resting on the floor.
Hold a single dumbbell vertically against your chest with both hands underneath the top bell.
Inhale as you bend your knees and push your hips down, keeping your torso upright and chest proud.
Lower yourself until your thighs are at least parallel to the floor.
Exhale as you press firmly through your midfoot to return to the starting position.
Dumbbell Elevated-Heel Goblet Squat FAQs
What muscles does the Dumbbell Elevated-Heel Goblet Squat work?
The Dumbbell Elevated-Heel Goblet Squat mainly works the quads, with help from the glutes & hips, core and calves / shins. The main muscles are the quadriceps femoris.
What equipment do you need for the Dumbbell Elevated-Heel Goblet Squat?
Balance trainer (bosu ball) and dumbbells.
Is the Dumbbell Elevated-Heel Goblet Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Elevated-Heel Goblet Squat go on?
It belongs on leg day in a push/pull/legs routine.
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