Description

The dumbbell goblet squat is a lower body exercise that targets the glutes, quadriceps, hamstrings, and core muscles.

Starting Position

Hold a dumbbell close to your chest with both hands, stand with your feet shoulder-width apart, and maintain a neutral spine.

Technical Execution

Initiate the descent by bending your hips and knees simultaneously, maintaining a straight back, and actively engaging your core throughout the movement. Push through your heels to return to the starting position.

Range of Motion

Ensure you achieve a full range of motion by descending until your thighs are at least parallel to the ground.

Variations

Variations include using a kettlebell instead of a dumbbell, performing a pause squat at the bottom position, or incorporating a jump at the end of the squat for an explosive movement.

Common Mistakes

Common mistakes include arching the back, allowing the knees to cave inwards, and not reaching full depth in the squat position.

Practical Advice

To perform the dumbbell goblet squat correctly, keep your chest up, push your knees outward, and aim to descend until your elbows touch the insides of your knees.

Additional Notes

This exercise can help improve lower body strength, mobility, and stability.

Difficulty Level

Intermediate

Equipment Needed

Dumbbell

Primary Muscles

Secondary Muscles