Dumbbell Goblet Squat
A front-loaded squat holding one dumbbell at the chest to train the quads, glutes, and legs through a controlled deep squat.
Secondary muscles
How to do it
- Stand tall with your feet about shoulder-width apart and hold one dumbbell vertically at your chest with both hands.
- Brace your midsection and keep your elbows pointed down close to your body.
- Sit your hips down and back while bending your knees, and lower until your thighs are parallel to the floor or slightly lower.
- Keep the dumbbell tight to your chest and your feet flat as your knees track over your toes.
- Drive through your whole foot to stand back up until your hips and knees are fully extended.
- Reset your stance and repeat the next rep.
Form cues
- Chest up
- Keep heels down
- Knees track over toes
- Hold the bell close
Common mistakes
- Letting the dumbbell drift away from the chest
- Heels lifting off the floor at the bottom
- Knees collapsing inward during the squat
- Folding the chest forward instead of staying upright
Breathing
Inhale as you lower into the squat, and exhale as you stand back up.
