Exercise guide · Legs & Glutes

Dumbbell Goblet Squat

A goblet squat lets you practice squat mechanics while holding one dumbbell at your chest. It is a good learning tool for keeping an upright torso and reaching depth without a bar on your back.

Targets: Quads
Equipment: Dumbbell
Type: Compound

Step by step

How to do the Dumbbell Goblet Squat

Pick a dumbbell you can hold at chest height with both hands cupped under one end (the goblet hold).
Stand with feet shoulder-width or slightly wider, toes turned out a little. Hold the dumbbell against your upper chest with elbows pointing down.
Brace your core and squat down between your legs, keeping the dumbbell close to your chest and your torso upright.
Descend until your elbows touch the insides of your knees or your hip crease passes your knees, whichever comes first with good posture.
Drive through your whole foot to stand tall. Complete all reps, then set the dumbbell down carefully.

Form cues

Hold the bell tight to your chest
Spread the floor with your feet on the way up
Elbows stay inside your knees at the bottom
Stay tall through your chest

Common mistakes

Holding the dumbbell too far from the body
Rounding the lower back at the bottom
Rising onto the toes instead of driving through the whole foot
Knees collapsing inward on the ascent

Muscles worked

Primary

Quads

Secondary

Glutes and Hamstrings

Safety: Choose a weight you can set down safely without twisting. Clear space around you before starting.

Alternatives

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