Dumbbell Goblet Squat
Builds quad strength and overall lower body power. Helps with squats, lifting and everyday movements like standing up.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Stand with your feet slightly wider than shoulder-width apart and hold a dumbbell vertically against your chest in a goblet grip.
- 02
Brace your core, keep your chest up, and point your elbows slightly downward under the weight.
- 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.
- 04
Drive through your whole foot to stand up, keeping your spine neutral and the dumbbell close to your chest.
- 05
Return to the starting position under control and repeat.
Beginner's guide
§ 03 · GuideBuilds quad strength and overall lower body power. Helps with squats, lifting and everyday movements like standing up.
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.
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 · SisuLiftDumbbell 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
Tips
§ 05 · TipsKeep 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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