Dumbbell Goblet Squat
Auto DetectedA front-loaded squat variation with a dumbbell held at the chest targeting quads and glutes to build lower body strength and stability; promotes upright posture and proper squat mechanics for beginners.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Adductors, Hamstrings, Abs, Lower Back
Popularity Score
9
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
Adductors
5/10Adductor Magnus
Hamstrings
4/10Biceps Femoris
Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand with feet shoulder-width apart, toes slightly out. Hold a dumbbell vertically against your chest with both hands, elbows tucked.
- Push hips back and bend knees to lower body, keeping torso upright.
- Descend until thighs are parallel to floor or as low as mobility allows.
- Drive through heels and midfoot to extend hips and knees, standing tall.
- Squeeze glutes at top without arching back.
Coaching Tips
Form Cues
- Chest up
- Knees track toes
- Core braced
- Elbows inside knees
Breathing
Inhale as you descend, brace core, and exhale as you ascend.
Tempo
3-0-1
Range of Motion
From full hip and knee extension at top to thighs parallel to floor at bottom, maintaining neutral spine.
Safety
Safety Notes
- Avoid excessive forward lean to protect back
- Use light weight to master form
- Stop if knee pain occurs
Spotting
Spotting not typically required; use a mirror or coach for form checks on heavy sets.
Common Mistakes
- Knees caving inward
- Rounding lower back
- Heels lifting off floor
When to Avoid
- Acute lower back pain
- Knee joint issues
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion mobility
Build Up First
- Basic hip hinge awareness
- Squat stance comfort
Also known as
Goblet Squat, DB Goblet Squat
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