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§ L · Exercises · QuadricepsUpdated

Dumbbell Goblet Squat

Builds quad strength and overall lower body power. Helps with squats, lifting and everyday movements like standing up.

Base exercise: Goblet squat
All quad exercises
Muscle group
Equipment
Exercise type
Compound
Technique
Moderate technique

Muscles worked

§ 01 · Muscles
Primary muscle
Quadriceps
Supporting muscles
GlutesHamstrings

How to perform

§ 02 · Steps
  1. 01

    Stand with your feet slightly wider than shoulder-width apart and hold a dumbbell vertically against your chest in a goblet grip.

  2. 02

    Brace your core, keep your chest up, and point your elbows slightly downward under the weight.

  3. 03

    Lower into a squat by tracking your knees in line with your toes and dropping your hips until your thighs are at least parallel to the floor or as deep as your mobility allows.

  4. 04

    Drive through your whole foot to stand up, keeping your spine neutral and the dumbbell close to your chest.

  5. 05

    Return to the starting position under control and repeat.

Beginner's guide

§ 03 · Guide
What it works

Builds quad strength and overall lower body power. Helps with squats, lifting and everyday movements like standing up.

What it should feel like

You should feel it in your quads and glutes, with your core working. It should not feel like strain in your lower back or pain in your knees.

Most common mistake

A common mistake is letting your heels lift or the dumbbell drift away from your chest. Keep pressure through your whole foot and hold the weight close.

How to get started at the gym

§ 04 · SisuLift

Dumbbell Goblet Squat is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
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Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT

SisuLift app workout view

Tips

§ 05 · Tips

Keep the weight close to your chest to help maintain a more upright torso and reduce stress on your lower back. If your heels lift off the floor, widen your stance slightly and distribute pressure evenly across your whole foot.

The dumbbell goblet squat is easy to learn and effectively targets the quadriceps while maintaining a neutral upper-body position.

More exercises: Quadriceps

§ 06 · Same muscles

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