Dumbbell Sumo Goblet Squat
Strengthen legs & glutes with the Dumbbell Sumo Goblet Squat! A powerful variation for building lower body strength and improving mobility.
The Dumbbell Sumo Goblet Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs) and core. You'll need: dumbbells.
Required Equipment
Dumbbell Sumo Goblet Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Hip Adductors; Deep Core (transverse abdominis)
Dumbbell Sumo Goblet Squat Variations and Alternatives
How to do the Dumbbell Sumo Goblet Squat
Stand with your feet wider than shoulder-width apart, toes pointed out at about a 45-degree angle.
Hold a dumbbell vertically in front of your chest with both hands, gripping one end of the dumbbell.
Engage your core, keep your chest up, and look straight ahead to maintain a neutral spine.
Inhale as you lower your body down and back as if sitting in a chair, keeping the weight on your heels and your knees tracking in line with your toes.
Squat down as deep as your flexibility allows, but not beyond the point where your thighs are parallel to the ground.
Exhale and press through your heels to extend your legs and return to the starting position.
Repeat for the desired number of repetitions and sets.
For safety and effectiveness, make sure to keep the core engaged throughout the movement and avoid letting the knees collapse inward. Adjust the weight to match your fitness level, and do not sacrifice form for heavier weight.
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Dumbbell Sumo Goblet Squat FAQs
What muscles does the Dumbbell Sumo Goblet Squat work?
The Dumbbell Sumo Goblet Squat mainly works the glutes & hips and quads, with help from the hip adductors (inner thighs) and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Dumbbell Sumo Goblet Squat?
Dumbbells.
Is the Dumbbell Sumo 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 Sumo Goblet Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Sumo Goblet Squat variations and alternatives?
Similar exercises include the Sumo 3-Sec Squat, Bodyweight Goblet Paused Squat, BOSU™ Ball Goblet Squat and Bottle-Weight Sumo Squat.
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