Dumbbell Goblet Box Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Hips, Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Soleus, Adductor Magnus, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Goblet Box Squat
How to: Dumbbell Goblet Box Squat
- Begin by standing with your feet shoulder-width apart, holding a dumbbell close to your chest.
- Lower your body down into a squat as if you're going to sit on a box behind you.
- Once your glutes touch the box, pause briefly before standing back up.
- Drive through your heels to return to the starting position.
Common Mistakes
- Allowing the knees to cave inward during the squat.
- Leaning forward excessively instead of sitting back.
- Not sitting fully onto the box.
Modifications
- Perform the squat without a dumbbell for beginners.
- Use a lighter dumbbell if you experience discomfort.
Tips
- Keep your chest up and back straight while lowering into the squat.
- Engage your core throughout the movement for stability.
- Ensure your knees track over your toes and do not extend past them.
Dumbbell Goblet Box Squat Alternatives
Tags
squat
core
strength
legs
glutes
dumbbell