Strength

Dumbbell Goblet Squat

The Dumbbell Goblet Squat strengthens your lower body, shoulders, and grip while improving stability and mobility. Hold a dumbbell close to your chest and perform a deep squat for maximum benefits.
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Dumbbell Goblet Squat instructions
Step-by-step instructions
1
Stand upright with feet hip-width apart, holding a dumbbell with both hands in front of your chest.
2
Squat down by bending your knees and pushing your hips back, as if you were sitting on an invisible chair. Keep your back straight and your chest up.
3
Lower your body until your thighs are parallel to the ground, ensure that the dumbbell remains close to your chest.
4
Push upward through your heel, straightening your legs and returning to your initial standing position.
5
Repeat for the recommended amount of reps. Remember to keep your knees in line with your feet throughout.
Stand upright with feet hip-width apart, holding a dumbbell with both hands in front of your chest.
Squat down by bending your knees and pushing your hips back, as if you were sitting on an invisible chair. Keep your back straight and your chest up.
Lower your body until your thighs are parallel to the ground, ensure that the dumbbell remains close to your chest.
Push upward through your heel, straightening your legs and returning to your initial standing position.
Repeat for the recommended amount of reps. Remember to keep your knees in line with your feet throughout.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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