TETSUDumbbell Goblet Squat
The Dumbbell Goblet Squat is a dumbbell exercise for the upper legs that primarily targets the quads, with the glutes, hamstrings and calves assisting. Follow the 5 steps below for correct form, with an animated demonstration.
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How to do the Dumbbell Goblet Squat
- Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands.
- Keeping your chest up and core engaged, lower your body down into a squat position by pushing your hips back and bending your knees.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Goblet Squat work?
The Dumbbell Goblet Squat primarily targets the quads. The glutes, hamstrings and calves work as supporting muscles.
What equipment do I need for the Dumbbell Goblet Squat?
You need a dumbbell to perform the Dumbbell Goblet Squat.
How many sets and reps of the Dumbbell Goblet Squat should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Dumbbell Goblet Squat works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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