Dumbbell goblet squat

Quads

🔧 Dumbbell ↕ Squat 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

With a dumbbell held horizontally across your chest, perform a squat by hinging at your hips and bending your knees until your thighs are parallel to the floor. Maintain a strong core throughout the motion, then powerfully drive back to a standing position. This exercise builds lower body strength while engaging your core.

Muscles Worked

Quadriceps

Secondary: Glutes, Hamstrings, Erector spinae

Tips

Experiment with foot placement and head position to find a comfortable stance. Try a grip without your thumbs to reduce strain on your wrists. Focus on pushing through your whole foot for maximum power. Keep your knees aligned over your toes during the squat. This exercise is useful for improving squatting technique.

Similar exercises

Kettlebell goblet squat Quads · 🔧 Kettlebell 3/10 Dumbbell squat Quads · 🔧 Dumbbell 3/10 Dumbbell goblet box squat Glutes · 🔧 Dumbbells, Plyometric Box 3/10 Dumbbell goblet split squat Glutes, Abs · 🔧 Dumbbells 3/10 Dumbbell goblet pulse squat Glutes · 🔧 Dumbbells 3/10 Balance trainer goblet squat Glutes, Hamstrings · 🔧 Balance Trainer, Dumbbells 3/10 Dumbbell front squat Quads · 🔧 Dumbbells 3/10 Resistance band goblet squat Glutes, Hamstrings · 🔧 Kettlebell, resistance band 2/10

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