Dumbbell Goblet Squat
Master the squat! This variation improves form, builds strength, and targets quads and glutes effectively.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand with your feet shoulder-width apart or slightly wider. Hold a dumbbell vertically in front of your chest with both hands supporting the dumbbell by one end.
2. Brace your core, keep your chest up, and your back straight. Look straight ahead at all times.
3. Begin the movement by bending your knees and pushing your hips back as though you are sitting back into a chair. Keep your weight on your heels.
4. Lower down until your thighs are at least parallel with the floor while keeping the dumbbell at chest level.
5. Make sure your knees are tracking over your toes, and keep your elbows inside the line of your knees.
6. Push through your heels to drive back up to the starting position, extending your hips and knees.
7. Repeat for the desired number of reps and sets.
Always remember to perform the movement with control and avoid letting your knees collapse inward or your back round or arch excessively. Adjust the weight of the dumbbell to fit your current strength level and fitness goals.
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