Exercise library
Goblet Squat
The goblet squat uses a single dumbbell held at your chest to teach a strong, upright squat while loading the quads and glutes.
DumbbellLegsBeginner
- Equipment
- Dumbbell
- Focus
- Legs
- Level
- Beginner
- Suggested sets
- 3–4 sets of 10–15 reps.
- Muscles worked
- QuadsGlutesHamstringsAbs
How to do it
- 1Hold one dumbbell vertically against your chest, cupping the top head with both hands.
- 2Stand with your feet shoulder-width apart and your toes slightly out.
- 3Brace your core and squat down between your legs, keeping your chest tall.
- 4Lower until your elbows touch the inside of your knees or you reach depth.
- 5Drive back up through your feet and repeat.
Tips & tricks
- Keep the dumbbell close to your body the whole time.
- Use the weight as a counterbalance to sit upright and deep.
- Pause briefly at the bottom for more control.
Common mistakes
- Letting your upper back round forward.
- Rising onto your toes at the bottom.
- Letting your knees collapse inward.
