PlanWorkouts

Exercise 1760 · REF yn8yg1r

Dumbbell Goblet Squat exercise animation

Dumbbell Goblet Squat

Category
Upper Legs
Equipment
Dumbbell
Target
Quads

Holding a single dumbbell at chest height turns the goblet squat into one of the easiest ways to learn proper squat mechanics — the weight out front naturally counterbalances you and encourages an upright torso. It's a favorite for beginners and a genuinely useful warm-up for anyone about to squat heavier with a barbell. The front-loaded position also lights up the quads a bit more than a standard back squat.

How to Do the Dumbbell Goblet Squat

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

Muscles Worked

The Dumbbell Goblet Squat primarily targets the Quads, with Glutes as the primary synergist muscle group, along with the Hamstrings, Calves.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Quads Exercises

Backward Jump Backward Jump Body Weight · Quads Balance Board Balance Board Body Weight · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Band Single Leg Split Squat Band Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads Barbell Bench Squat Barbell Bench Squat Barbell · Quads

Equipment Alternatives

Don't have dumbbell? These target the same quads with different equipment.

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads Band One Arm Single Leg Split Squat Band One Arm Single Leg Split Squat Band · Quads Barbell Bench Front Squat Barbell Bench Front Squat Barbell · Quads

FAQ

What muscles does the Dumbbell Goblet Squat work?
The Dumbbell Goblet Squat primarily targets the quads, with the glutes and hamstrings, calves assisting.
What equipment do I need for the Dumbbell Goblet Squat?
The Dumbbell Goblet Squat is done with a dumbbell.
What's a good alternative to the Dumbbell Goblet Squat?
If you don't have access to a dumbbell, the All Fours Squad Stretch targets the same quads using body weight instead.