Dumbbell Goblet Squat

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Adductor Magnus

How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands, between your palms. Keep your elbows pointed downward.
2. Push your hips back and bend your knees, making sure to keep your weight on your heels.
3. Continue lowering yourself until your thighs are at least parallel to the floor, or as low as your mobility allows, while maintaining a straight back and keeping the dumbbell close to your chest.
4. Push through your heels to return to the starting position, straightening your legs and extending your hips fully at the top.

Form tips

• Ensure your knees track over your toes and do not cave inward.
• Maintain a neutral spine and avoid rounding your back.
• Focus on pushing through your heels to engage your glutes and quadriceps effectively.