Dumbbell 2-Sec Hold Goblet Squat
Strengthen legs & core with the Dumbbell 2-Sec Hold Goblet Squat! Build strength & stability by squatting low & holding.
The Dumbbell 2-Sec Hold Goblet Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the core and lower back. You'll need: dumbbells.
Required Equipment
Dumbbell 2-Sec Hold Goblet Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
Dumbbell 2-Sec Hold Goblet Squat Variations and Alternatives
How to do the Dumbbell 2-Sec Hold Goblet Squat
Stand with your feet shoulder-width apart, toes slightly turned out.
Hold a dumbbell vertically in front of your chest with both hands. Your elbows should be pointing down.
Brace your core and keep your chest up as you start to lower your body by bending your knees and pushing your hips back as if you are sitting back into a chair.
Descend until your thighs are at least parallel to the ground, holding the dumbbell steady at your chest.
Hold this bottom position for 2 seconds, maintaining tension in your core and leg muscles.
Drive through your heels to return to the starting position, straightening your legs and hips to stand up fully.
Repeat the movement for the desired number of repetitions, making sure to maintain proper form throughout.
Remember to breathe in on the way down and breathe out on the way up. Adjust the weight of the dumbbell to match your strength level, ensuring that you can perform the exercise with proper form.
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Dumbbell 2-Sec Hold Goblet Squat FAQs
What muscles does the Dumbbell 2-Sec Hold Goblet Squat work?
The Dumbbell 2-Sec Hold Goblet Squat mainly works the quads and glutes & hips, with help from the core and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell 2-Sec Hold Goblet Squat?
Dumbbells.
Is the Dumbbell 2-Sec Hold 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 2-Sec Hold Goblet Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell 2-Sec Hold Goblet Squat variations and alternatives?
Similar exercises include the Barbell Pause Half-Squat, Bodyweight Goblet Paused Squat, BOSU™ Ball Goblet Squat and Cable Goblet Squat.
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