Goblet Squat (Dumbbell)

Hold one dumbbell vertically against your chest. Squat down deep. This is excellent for learning squat form and improving hip mobility.

Quick facts

Primary and secondary muscle groups targeted by this movement.

quads

glutes (max)

What you need and how to position yourself before starting.

dumbbell

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand with your feet shoulder-width apart and hold a dumbbell with both hands close to your chest.
- Keep your elbows pointed down and your core engaged.
Step 2Position Your Feet
- Ensure your feet are flat on the ground, slightly turned out if comfortable.
- Your weight should be distributed evenly across your feet.
Step 3Engage Your Core
- Tighten your abdominal muscles to stabilize your body.
- Maintain a neutral spine throughout the movement.
Step 4Lower into the Squat
- Begin to bend your knees and lower your hips back as if sitting into a chair.
- Keep the dumbbell close to your chest and your elbows inside your knees.
Step 5Reach the Bottom Position
- Lower yourself until your thighs are at least parallel to the ground, or as low as you can comfortably go.
- Ensure your knees are tracking over your toes and not caving inward.
Step 6Push Back Up
- Press through your heels to stand back up, extending your knees and hips.
- Keep the dumbbell close to your chest as you rise.
Step 7Repeat
- Perform the desired number of repetitions while maintaining proper form.
- Focus on controlled movements rather than rushing through the exercise.
Step 8Finish the Exercise
- After completing your reps, carefully lower the dumbbell to your side.
- Stand tall and take a moment to catch your breath before moving on.