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.
View all exercises
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
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Band External Rotation with trainwell
Band External Rotation
Band External Rotation is an effective shoulder exercise, focusing on strengthening the rotator cuffs. Ideal for enhancing shoulder stability, mobility, and especially beneficial for post-injury recovery.
Try it out
Strength
Med Ball Around The World with trainwell
Med Ball Around The World
The Med Ball Around The World exercise targets your core, arms, and shoulders. Lifting and rotating a medicine ball around your head, it improves stability, flexibility, and total body strength.
Try it out
Strength
Unilateral Barbell Landmine Row with trainwell
Unilateral Barbell Landmine Row
The Unilateral Barbell Landmine Row boosts upper body strength, particularly in the back and shoulders. This one-arm exercise enhances balance and muscle development, improves posture, aids rehabilitation, and increases endurance.
Try it out
Start your fitness journey today
Enjoying exercises like Dumbbell Goblet Squat, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer