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Dumbbell Goblet Pulse Squat
A goblet squat variation using a dumbbell, adding 1-3 small pulses at the bottom to increase time under tension, targeting quadriceps and glutes for strength and endurance.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Abs, Lower Back, Adductors
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
8/10Glute Max, Glute Medius
Hamstrings
5/10Biceps Femoris, Semitendinosus, Semimembranosus
Abs
5/10Rectus Abdominis, Transverse Abdominis
Lower Back
4/10Erector Spinae
Adductors
4/10Adductor Longus, Adductor Magnus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart, holding one dumbbell vertically against your chest, cupping the top head with both hands. Maintain an upright torso and braced core.
- Inhale and squat by pushing hips back and bending knees, lowering until thighs are parallel to floor.
- At bottom, perform 1-3 small pulses: slightly rise 3-6 inches then lower back to depth, keeping tension.
- Exhale and drive through heels to extend hips and knees, squeezing glutes at top.
- Maintain upright torso and knee alignment with toes throughout.
- Repeat for reps, controlling descent and pulses.
Coaching Tips
Form Cues
- Chest up
- Knees track toes
- Core braced
- Push knees out
- Heels down
Breathing
Inhale during descent and pulses, exhale forcefully during ascent while bracing core.
Tempo
3-2-1
Range of Motion
Lower until thighs parallel to floor or heels lift; rise to full hip and knee extension without locking knees.
Safety
Safety Notes
- Avoid if acute knee or lower back pain
- Start with light weight
- Keep neutral spine
- Controlled pulses, no jerking
- Push knees out against resistance if using band
Spotting
Not typically needed; use mirror or self-check form, or lighter weight for safety.
Common Mistakes
- Knees caving inward
- Rounding back
- Bouncing pulses
- Leaning forward
- Incomplete depth
When to Avoid
- Acute knee pain
- Lower back injury
- Hip impingement
Flexibility Needed
- Ankle dorsiflexion for depth
- Hip flexion mobility
Build Up First
- Master basic goblet squat
- Core stability competency
Also known as
Dumbbell Pulse Squat, Pulse Goblet Squat
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