Strength Training · Bodybuilding
Dumbbell Goblet Squat
The dumbbell goblet squat is a squat with one dumbbell held upright at your chest. It trains your thighs and glutes while the front-held weight helps you stay upright.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Cup the underside of one dumbbell head with both palms.
- Bring the dumbbell upright against your chest, with your elbows pointing down.
- Set your feet about shoulder-width apart, with your toes turned slightly outward.
- Lower your hips between your knees to a comfortable depth, ideally with your thighs around parallel to the floor.
- Push through your feet to return to standing.
Form cues
- Brace your belly before each descent.
- Let your knees follow your toes.
- Exhale as you rise.
Common mistakes
- Heels liftingShorten your squat depth to keep your whole foot planted.
- Bouncing out of the bottomLower under control so you can reverse direction without bouncing.
- Leaning backward at the topFinish with your ribs stacked over your pelvis rather than pushing your hips forward.
Safety
Too much weight or fatigue can strain your lower back or wrists as your position deteriorates. Losing your grip can drop the dumbbell onto your feet.
- Use a dumbbell with secure heads and a dry, non-slippery surface.
- Start with a weight you can comfortably bring to chest height without swinging.
- End the set before your grip weakens or your torso starts collapsing forward.
- After the set, lower the dumbbell to your thighs before setting it on the floor with your fingers clear of its ends.
If squatting or holding the weight causes knee, hip, back, or wrist pain, try a lighter, shallower version or seek advice from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dumbbell
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a load that leaves you able to perform about two more controlled repetitions.