Section 4, Lesson 4
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Goblet Squats

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How To Do The Dumbbell Goblet Squat


For the dumbbell goblet squat, all you need is a dumbbell and an open space.

The Setup:

a) Begin by holding a dumbbell vertically with both hands securely under the top part of the weight. Ideally, you’ll want to  keep the dumbbell right under your chin.

b) Assume a standing position with your feet roughly shoulder width apart. Engage your core and keep your back straight. 

Performing The Movement:

a)Hinge at the waist, bend your knees and lower your hips towards the floor.

b) When your hips are in line with your knees, pause for a moment and contract your quads and glutes to drive up to the starting position. 

c) Repeat this motion for your desired number of reps. 

The Dumbbell Goblet Squat

The dumbbell goblet squat is one of the safest and most effective weighted squat exercises. 

This compound exercise will help you build serious leg and glute strength.

Primary Muscle Groups:

The dumbbell goblet squat primarily works the quadriceps and the glutes. 

The four muscles in the front of your leg that comprise the quadriceps are the rectus femoris, vastus intermedius, vastus medialis, and the vastus lateralis. 

The goblet squat intensely activates the quadriceps muscles, which increases hypertrophy in these muscle cells.

In addition, the glutes receive a significant amount of tension during the dumbbell goblet squat. 

The gluteus maximus, medius, and minimus make up the gluteal muscles. While this exercise targets all three muscles of the glutes, the gluteus maximus is most engaged during the movement.