Demonstration
Watch the Form Demo
Technique
How to Do the Dumbbell Goblet Squat
- Hold one dumbbell vertically against your chest, cupping the top head with both hands.
- Set your feet just wider than your hips with toes slightly turned out.
- Brace and sit straight down between your hips, keeping the dumbbell in contact with your chest.
- Descend until your elbows pass inside your knees, thighs at least parallel.
- Drive through your midfoot to stand, keeping your chest tall.
- Re-brace at the top and repeat.
Anatomy
Muscles Worked
Do This
Form Cues
- Hold the dumbbell vertically against the chest with the elbows tucked in.
- Keep the chest tall and the elbows inside the knees at the bottom.
- Sit straight down between the hips.
- At the bottom, let your elbows gently push your knees out. It opens the hips and rewards good depth.
Avoid This
Common Mistakes
- Letting the chest fall forward so the dumbbell drags you down.
- Letting the heels lift at the bottom.
- Resting the dumbbell on the chest and using it to prop the torso up.
- Stopping the depth progression too early. The goblet's whole advantage is how deep it lets you sit.
More to Explore
Variations & Related Exercises
Variations of this lift
Barbell Front Squat
Kickstand Dumbbell Goblet Squat
Dumbbell Front Squat
Trains the same muscles
1.5 Rep Barbell Squat
B-Stance Dumbbell Romanian Deadlift
Barbell Box Squat
Barbell Deadlift
Barbell Good Morning
Barbell Hip Thrust
Put It Into Practice
Workouts Featuring This Lift
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3-Day Full Body Workout for Beginners
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30-Minute Home Workout Plan
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4-Week Dumbbell Workout Plan
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6-Week Beginner Workout Plan
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Fat Loss Workout Plan for Beginners
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Full Body Dumbbell Workout Plan
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HIIT & Strength Fat Loss Plan
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