Dumbbell Goblet Squat
Master the squat! This variation improves form, builds strength, and targets quads and glutes effectively.
The Dumbbell Goblet Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. You'll need: dumbbells.
Required Equipment
Dumbbell Goblet Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae); Obliques
Dumbbell Goblet Squat Variations and Alternatives
How to do the Dumbbell Goblet Squat
Stand with your feet shoulder-width apart or slightly wider. Hold a dumbbell vertically in front of your chest with both hands supporting the dumbbell by one end.
Brace your core, keep your chest up, and your back straight. Look straight ahead at all times.
Begin the movement by bending your knees and pushing your hips back as though you are sitting back into a chair. Keep your weight on your heels.
Lower down until your thighs are at least parallel with the floor while keeping the dumbbell at chest level.
Make sure your knees are tracking over your toes, and keep your elbows inside the line of your knees.
Push through your heels to drive back up to the starting position, extending your hips and knees.
Repeat for the desired number of reps and sets.
Always remember to perform the movement with control and avoid letting your knees collapse inward or your back round or arch excessively. Adjust the weight of the dumbbell to fit your current strength level and fitness goals.
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Dumbbell Goblet Squat FAQs
What muscles does the Dumbbell Goblet Squat work?
The Dumbbell Goblet Squat mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Goblet Squat?
Dumbbells.
Is the Dumbbell 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 Goblet Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Goblet Squat variations and alternatives?
Similar exercises include the Dumbbell Goblet Lunge, Dumbbell Goblet Walking Lunge, Dumbbell Squat and Dumbbell Wide Squat.
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