How to do a Dumbbell Goblet Squat

Authored by Fitbod

About Dumbbell Goblet Squat

Sets Logged
788,219
Popularity Rank
152nd
Difficulty
Intermediate
Quads Strength
90 mSCORE 23rd
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Dumbbell Goblet Squat is a variation on the more standard Front Squat. Like other squat variations, this compound exercise primarily targets the quadriceps. Goblet squats are beneficial because they require less upper body mobility in order to keep the weight in the proper position compared to using a barbell.

  1. Stand upright with your feet shoulder width apart while holding a dumbbell vertically at chest height.
 Bend your hips and knees to descend into a squat keeping the dumbbell at chest height.
 Return to upright position and repeat for the allotted repetitions.

Common Mistakes

  • Weak Hip Hinge

    The hip hinge is a crucial part of the squat. Make sure you’re dropping your hips back first, and then bending your knees to drop into your squat. The same is true on the way up. Make sure you’re driving your hips forward, not just extending your legs.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    17.5
    lbs
    22.5
    lbs
  • advanced
    8
    reps
    20
    lbs
    25
    lbs

Enter your stats to calculate your Reps & Weight