Strength

Dumbbell Sumo Goblet Squat

The Dumbbell Sumo Goblet Squat primarily targets legs, hips, and core. This exercise, involving a deep squat, reinforces inner thighs, boosts lower body strength and improves stability and mobility.
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Dumbbell Sumo Goblet Squat instructions
Step-by-step instructions
1
Stand with your feet wider apart than your hips and your toes pointed slightly outward.
2
Hold one dumbbell by one of its ends in both hands so it's hanging vertically, resting against your chest.
3
Lower your body down, as if sitting into a chair, while keeping your back straight and your chest up.
4
Push your knees out in the direction of your toes as you lower, with your goal being to get your hips lower than your knees.
5
Stand back up, pushing through your heels and squeezing your glutes at the top. Repeat for the programmed number of reps.
Stand with your feet wider apart than your hips and your toes pointed slightly outward.
Hold one dumbbell by one of its ends in both hands so it's hanging vertically, resting against your chest.
Lower your body down, as if sitting into a chair, while keeping your back straight and your chest up.
Push your knees out in the direction of your toes as you lower, with your goal being to get your hips lower than your knees.
Stand back up, pushing through your heels and squeezing your glutes at the top. Repeat for the programmed number of reps.
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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