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Dumbbell Box Goblet Squat
This dumbbell squat variation uses a box to set consistent depth, targeting the quads and glutes. It reinforces an upright torso and proper bracing, ideal for learning the squat pattern.
About Exercise
Equipment
Dumbbells, Plyometric Box
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads
Secondary Muscles
Lower Back, Abs, Adductors, Hamstrings
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Medialis
Glutes
7/10Glute Max
Lower Back
4/10Erector Spinae
Abs
4/10Rectus Abdominis
Adductors
4/10Adductor Magnus
Hamstrings
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Rest shorter for endurance focus; longer for strength progression.
How to Perform
Stand slightly in front of a box or stable bench with feet shoulder-width apart, holding a single dumbbell vertically against your chest (goblet position). Keep your chest high and core engaged.
- Brace your core and initiate the descent by pushing your hips back and bending your knees.
- Maintain an upright torso, keeping the dumbbell firmly pressed against your chest.
- Squat down slowly until your glutes lightly tap the surface of the box.
- Drive through your mid-foot to forcefully stand back up to the starting position.
- Fully extend your hips and knees at the top of the movement and repeat.
Coaching Tips
Form Cues
- Chest up, eyes forward.
- Knees track over toes.
- Brace your midline.
- Tap the box lightly.
Breathing
Inhale deeply and brace your core before descending; exhale forcefully as you drive back up to the starting position.
Tempo
3-0-1
Range of Motion
Squat down until the glutes lightly touch the box, using this contact point only as a depth check, not a rest point. Fully extend hips and knees at the top.
Safety
Safety Notes
- Ensure the box or bench is completely stable and cannot slip.
- Maintain a neutral spine throughout the movement; do not round your lower back.
- Use a box height that allows proper form without discomfort.
Spotting
Not recommended; the dumbbell is easy to drop forward if needed. Focus on using a manageable weight.
Common Mistakes
- Bouncing off the box instead of tapping it.
- Allowing the chest to collapse forward.
- Letting the knees cave inward.
- Heels lifting off the floor.
When to Avoid
- Acute knee or lower back pain.
- Lack of core stability to maintain an upright posture.
Flexibility Needed
- Adequate ankle dorsiflexion.
- Basic hip and knee range of motion.
Build Up First
- Basic squat pattern comprehension.
- Ability to hold a dumbbell in the goblet position securely.
Also known as
Dumbbell Goblet Box Squat, DB Box Goblet Squat, Goblet Box Squat
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