1 / 10
squat
Goblet Squat
Search GoogleGoblet Squat is a beginner squat exercise using dumbbell. It primarily trains quadriceps and glutes. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- quadriceps, glutes
- Secondary
- core
- Equipment
- dumbbell
- Mechanic
- compound
Setup
- — Prepare the dumbbell and clear the movement area.
- — Set your stance, grip, and starting position before beginning goblet squat.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Hold the weight close to the chest and keep the full foot planted.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the squat.
- — Hold the weight close to the chest and keep the full foot planted.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo goblet squat
Regressions
- — Supported or reduced-range goblet squat