Dumbbell Goblet Squat
QuadsCompoundLegsDumbbellsBeginner
Squat holding a dumbbell in front of the chest. A more accessible variation and excellent for learning proper mechanics.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Hold a dumbbell in front of your chest with both hands.
- 2.Feet slightly wider than shoulder-width, toes out.
- 3.Descend keeping the chest up and elbows between the knees.
- 4.Go as deep as you can.
- 5.Push the floor away to stand up.
Common mistakes
- ●Letting the chest drop
- ●Not opening the knees
- ●Not reaching full depth
Proper technique
The dumbbell acts as a counterweight, making it easier to stay upright. Elbows between the knees keep them pushed out.
Base exercise
← High-Bar SquatVariants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Quadriceps
- Gluteus maximus
Secondary
- Hamstrings
- Core
- Adductors