Dumbbell Goblet Squat Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Dumbbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Quadriceps, Soleus, Tensor Fasciae Latae, Adductor Magnus, Gluteus Medius
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 5
- Alternate Names
- Goblet Squat
Visualised Target Muscle Groups
Front
Back
How to: Dumbbell Goblet Squat
- Stand with your feet shoulder-width apart, holding a dumbbell vertically in front of your chest with both hands.
- Engage your core and keep your chest up as you lower your body into a squat.
- Push through your heels as you return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Leaning too far forward instead of keeping your chest upright.
- Letting your knees buckle inward during the squat.
- Not going low enough to activate the glutes effectively.
Modifications
- Use a lighter dumbbell or perform the squat without weights.
- Perform the squat from a chair or box to decrease the range of motion.
Tips
- Keep your elbows pointed down and close to your body throughout the movement.
- Ensure your knees do not extend past your toes while squatting.
- Engage your core for stability as you perform the squat.
Dumbbell Goblet Squat Alternatives
Tags
squat
strength
lower body
dumbbell
glutes
fitness
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