Dumbbell Goblet Squat Pulse
Torch your quads and glutes with this goblet squat variation. Incorporating a pulse at the bottom increases time under tension for a deep burn and maximum lower-body muscle engagement.
The Dumbbell Goblet Squat Pulse is a compound exercise that mainly works the quads and glutes & hips, with help from the core and hamstrings. You'll need: dumbbells.
Required Equipment
Dumbbell Goblet Squat Pulse Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Abdominals (rectus abdominis); Hamstrings
How to do the Dumbbell Goblet Squat Pulse
Setup
Stand with feet slightly wider than shoulder-width apart.
Hold a single dumbbell vertically against your chest with both hands cupping the top end.
Movement
Lower your body into a squat position by pushing your hips back and bending your knees.
Once in the bottom position, perform a small 'pulse' by rising about 2-3 inches, then lowering back down to the bottom position.
Keep your chest up and core engaged throughout the movement.
Drive through your heels to return to the starting standing position after completing the programmed number of pulses.
Dumbbell Goblet Squat Pulse FAQs
What muscles does the Dumbbell Goblet Squat Pulse work?
The Dumbbell Goblet Squat Pulse mainly works the quads and glutes & hips, with help from the core and hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Dumbbell Goblet Squat Pulse?
Dumbbells.
Is the Dumbbell Goblet Squat Pulse 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 Pulse go on?
It belongs on leg day in a push/pull/legs routine.
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