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Appears in642 Workouts*

Dumbbell Goblet Squat Pulse

Torch your quads and glutes with this goblet squat variation. Incorporating a pulse at the bottom increases time under tension for a deep burn and maximum lower-body muscle engagement.

Whitney Simmons
Whitney Simmons
@Whitney Simmons
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Required Equipment

Dumbbells thumbnail
Dumbbells

Muscle Groups

Primary

Secondary

Instructions

Setup

  1. Stand with feet slightly wider than shoulder-width apart.

  2. Hold a single dumbbell vertically against your chest with both hands cupping the top end.

Movement

  1. Lower your body into a squat position by pushing your hips back and bending your knees.

  2. Once in the bottom position, perform a small 'pulse' by rising about 2-3 inches, then lowering back down to the bottom position.

  3. Keep your chest up and core engaged throughout the movement.

  4. Drive through your heels to return to the starting standing position after completing the programmed number of pulses.