Dumbbell Goblet Squat with Calf Raise
Goblet Squat + Calf Raise: Strength & balance! Squat low, rise up, and feel the burn in your legs and calves. Level up your lower body workout!
The Dumbbell Goblet Squat with Calf Raise is a compound exercise that mainly works the quads and calves / shins, with help from the glutes & hips and core. You'll need: dumbbells.
Required Equipment
Dumbbell Goblet Squat with Calf Raise Muscles Worked
Primary
Quads (quadriceps femoris); Upper Calf (gastrocnemius)
Secondary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Dumbbell Goblet Squat with Calf Raise Variations and Alternatives
How to do the Dumbbell Goblet Squat with Calf Raise
Stand with your feet shoulder-width apart.
Hold a dumbbell vertically with both hands, cupping the dumbbell head at chest height. This is your starting position.
Keeping your weight on your heels and your back straight, lower yourself down into a squat position until your thighs are parallel with the floor.
Pause for a moment in the squat position.
Push up through your heels to start rising back to the starting position.
As you near the top of your squat, raise your heels off the ground and squeeze your calves to perform a calf raise.
Lower your heels back to the floor to return to the starting position.
Repeat this movement for the desired number of repetitions.
Make sure to keep your core engaged and chest up throughout the movement, and ensure that your knees do not bow inward or extend far beyond your toes while squatting. Adjust the weight of the dumbbell according to your fitness level.
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Dumbbell Goblet Squat with Calf Raise FAQs
What muscles does the Dumbbell Goblet Squat with Calf Raise work?
The Dumbbell Goblet Squat with Calf Raise mainly works the quads and calves / shins, with help from the glutes & hips and core. The main muscles are the quadriceps femoris and gastrocnemius.
What equipment do you need for the Dumbbell Goblet Squat with Calf Raise?
Dumbbells.
Is the Dumbbell Goblet Squat with Calf Raise 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 with Calf Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Goblet Squat with Calf Raise variations and alternatives?
Similar exercises include the Dumbbell Calf Hold Squat Raise, BOSU™ Ball Dumbbell Goblet Squat, Dumbbell 2-Sec Hold Goblet Squat and Dumbbell Goblet Squat.
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