Goblet Squat
- Beginner
- Gym
- Home
- Functional
The dumbbell goblet squat is a front-loaded squat, one dumbbell held upright against your chest with both hands cupping the top end. Holding the weight in front trains the quads and glutes while your torso stays tall through a deep range. Beginners use it for weight and reps in the gym, at home, or in functional training.
- Muscles
- Quads, Glutes
- Equipment
- Dumbbells
- Logged as
- Weight and reps
How to
- Hold one dumbbell vertically against your chest.
- Set your feet shoulder-width, toes slightly out.
- Squat down between your knees, chest tall.
- Drive through your whole foot back to standing.
Form cues
- Keep your elbows pointed down, not out.
- Sit back into your hips as you descend.
- Breathe out fully as you stand back up.
Common mistakes
- Knees cave in during the deep squat. Track your knees out over your toes.
- Torso tips forward at the bottom. Keep your chest lifted through the whole squat.
- Heels lift off the ground at depth. Press your heels down flat into the floor.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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