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All exercises

Dumbbell goblet squat

Beginner

Dumbbell goblet squat is a compound dumbbell exercise for the quads, also working the glutes, hamstrings, and calves.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalves

Equipment
Dumbbell
Movement
Legs
Type
Compound
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands.
  2. 2Keeping your chest up and core engaged, lower your body down into a squat position by pushing your hips back and bending your knees.
  3. 3Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
  4. 4Pause for a moment at the bottom, then push through your heels to return to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Quads (bodyweight squat)Bodyweight
  • Smith chair squatSmith machine
  • Dumbbell supported squatDumbbell
  • Stepdown squatBodyweight
  • Barbell bench squatBarbell

Easier variations

  • Quads (bodyweight squat)Bodyweight

Harder variations

  • Dumbbell supported squatDumbbell
  • Barbell one leg squatBarbell
  • Barbell overhead squatBarbell
  • Sissy squatBodyweight
Logged today · 2 min restDumbbell goblet squat

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