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Dumbbell Box Goblet Squat
A goblet squat variation holding a dumbbell at chest level while lowering to touch a box, targeting quads, glutes, and core to build lower body strength and improve squat form; ideal for beginners.
About Exercise
Equipment
Dumbbells, Plyometric Box
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads
Secondary Muscles
Hamstrings, Abs, Lower Back
Accessory Muscles
Calves
Popularity Score
7
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 Lateralis, Vastus Medialis
Glutes
7/10Glute Max
Hamstrings
5/10Biceps Femoris
Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Calves
2/10Gastrocnemius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Place a sturdy box behind you at knee height. Hold a dumbbell vertically at chest level with both hands, elbows tucked, feet shoulder-width apart and toes slightly out, heels 1-3 inches from box.
- Inhale and brace core.
- Push hips back and bend knees to lower body.
- Descend until glutes lightly touch box, keeping chest up.
- Pause briefly on box.
- Drive through heels to extend hips and knees.
- Exhale and squeeze glutes at top.
Coaching Tips
Form Cues
- Chest up
- Knees track toes
- Drive through heels
- Core tight
- Hips back first
Breathing
Inhale during descent while bracing core; exhale during ascent.
Tempo
2-1-1
Range of Motion
Lower until glutes lightly touch box with thighs near parallel, knees tracking over toes; full extension at top without locking knees.
Safety
Safety Notes
- Select box height allowing proper form without knee or back pain
- Avoid bouncing off box
- Stop if sharp pain in knees or back occurs
- Use lighter weight if form breaks
Spotting
Spotting not typically required; assist from sides if using heavier weight, or use rack safeties for support.
Common Mistakes
- Knees collapsing inward
- Rounding lower back
- Plopping onto box
- Heels lifting off ground
When to Avoid
- Acute knee pain
- Lower back injury
- Herniated disc
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion mobility
Build Up First
- Basic hip hinge awareness
- Core bracing competency
Also known as
Goblet Box Squat, DB Box Goblet Squat, Dumbbell Goblet Box Squat
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