VARIATIONS
- Kettlebell Goblet SquatNeutralQuadriceps · Kettlebell
- Bulgarian Split SquatQuadriceps
- Cable SquatAt the sidesD-handleNeutralGlutes · Quadriceps · Cable Machine
- Smith Machine Leg PressQuadriceps · Smith Machine
- Kettlebell Sumo SquatQuadriceps · Kettlebell
- Barbell Front SquatFront rackBent armsPronatedQuadriceps · Barbell
- Barbell Sumo SquatGlutes · Quadriceps · Barbell · Squat Rack
- Dumbbell Plie SquatGripping the end of a dumbbellNeutralQuadriceps · Dumbbell
- Dumbbell Sumo SquatQuadriceps · Dumbbell
- Cable Rope Sumo SquatGlutes · Quadriceps · Cable Machine
- Barbell Full SquatOn the backGlutes · Quadriceps · Barbell
- Banded Goblet SquatQuadriceps · Glutes · Resistance Band
Dumbbell Goblet Squat
Single dumbbell held vertically against the upper chest
This exercise targets the quadriceps and glutes while teaching proper squat depth and torso uprightness. Holding the weight at the chest acts as a counterbalance to help maintain an upright posture.
HOW TO DO IT
- Hold one dumbbell vertically against your upper chest with both hands.
- Stand with feet slightly wider than shoulder-width and toes pointed out.
- Push hips back and bend knees to lower into a deep squat.
- Keep elbows inside knees and chest lifted throughout the descent.
- Drive through heels to return to the starting standing position.
COMMON MISTAKES
- Letting elbows flare up and chest collapse forward.
- Lifting heels off the ground during the squat.
- Failing to squat deep enough below parallel.
TIPS
- Push elbows down to keep the torso vertical.
- Spread the floor with your feet to engage glutes.
- Keep weight centered over the mid-foot.
DETAILS
- Muscles
- QuadricepsGlutes
- Equipment
- Dumbbell
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Squat
- Load position
- Goblet (at the chest)
- Arms
- Both
- Legs
- Both
- Body position
- Standing
- Stance
- Wide
SIMILAR EXERCISES
Train this in GYMMER
Put it in a plan, log every set, and learn 3,000+ exercises with demos and coaching notes.
Ratings
Not rated