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Dumbbell Goblet March
A marching exercise holding a dumbbell at chest height that targets core, glutes, and quads to build balance, stability, and functional strength; scalable by increasing knee height or weight.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Abs, Glutes, Obliques
Secondary Muscles
Hamstrings, Lower Back, Shoulders, Abductors, Adductors
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Glutes
9/10Glute Max, Glute Medius
Obliques
8/10External Obliques, Internal Obliques
Quads
7/10Rectus Femoris, Vastus Lateralis
Forearms
6/10Flexors
Hamstrings
5/10Biceps Femoris, Semitendinosus
Lower Back
5/10Erector Spinae
Shoulders
4/10Anterior Delts
Abductors
4/10Glute Medius
Adductors
4/10Adductor Magnus
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet hip-width apart, holding a dumbbell vertically at chest height with both hands, elbows tucked and shoulders back.
- Brace your core to stabilize your trunk.
- Shift weight to one foot and lift the opposite knee to hip height with control.
- Keep shoulders over hips and resist torso tilt.
- Lower the foot slowly back to the ground.
- Alternate to the other leg and repeat.
- Continue marching in place for reps or time.
Coaching Tips
Form Cues
- Chest proud
- Core braced
- Knees track straight
- No torso sway
Breathing
Inhale for two steps and exhale for two steps while maintaining a braced core.
Tempo
2-0-2
Range of Motion
Lift knee until thigh is parallel to floor; lower foot fully to ground without locking knee.
Safety
Safety Notes
- Avoid if acute back or knee pain
- Use lighter weight if balance is poor
- Stop if dizziness occurs
- Maintain upright posture to protect spine
Spotting
No spotting needed; perform in open space for safety.
Common Mistakes
- Slumping forward
- Rushing the lift
- Leaning side to side
- Releasing core tension
When to Avoid
- Acute lower back pain
- Knee joint instability
Flexibility Needed
- Adequate hip flexion for knee raise
- Shoulder flexibility for goblet hold
Build Up First
- Basic balance and posture awareness
Also known as
Goblet March, DB Goblet March, Weighted Knee March
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