Dumbbell Goblet Squat Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Dumbbell
- Body Part
- Thighs
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Soleus, Gluteus Maximus, Tensor Fasciae Latae, Adductor Magnus, Gluteus Medius
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.2
- Alternate Names
- Goblet Squat
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Goblet Squat
- Stand with your feet shoulder-width apart and hold a dumbbell close to your chest with both hands.
- Squat down by bending your knees and pushing your hips back, keeping your chest up.
- Go as low as you can while keeping your heels on the ground.
- Press through your heels to return to the starting position.
Common Mistakes
- Letting the knees collapse inward.
- Not keeping the chest lifted, leading to forward lean.
- lifting the heels off the ground instead of keeping them flat.
Modifications
- Use a lighter dumbbell to start and focus on form.
- Perform the squat without weight until comfortable.
Tips
- Keep your elbows tucked in while holding the dumbbell.
- Engage your core throughout the movement for stability.
- Lower your body until your thighs are parallel to the floor for maximum effectiveness.
Dumbbell Goblet Squat Alternatives
Tags
squat
dumbbell
legs
strength
lower body
fitness
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
