dumbbell-goblet-squat
Stand with feet shoulder-width apart, toes slightly out, holding a dumbbell vertically against your chest with both hands. Brace your core, keep your chest up, and initiate the movement by pushing your hips back and bending your knees.
- Equipment
- Equipment
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Low
Primary muscles
- Quadriceps
- Gluteus Maximus
Secondary muscles
- Hamstrings
- Erector Spinae
- Rectus Abdominis
Target muscles
- legs
- glutes
- abs
How to perform
- 1
Stand with feet shoulder-width apart, toes slightly out, holding a dumbbell vertically against your chest with both hands.
- 2
Brace your core, keep your chest up, and initiate the movement by pushing your hips back and bending your knees.
- 3
Lower your body as if sitting into a chair, keeping your elbows inside your knees, until your thighs are parallel to the floor or deeper.
- 4
Maintain a neutral spine and ensure your knees track in line with your toes, avoiding inward collapse.
- 5
Drive through your heels, squeezing your glutes, to return to the starting standing position.
- 6
Repeat for the desired number of repetitions, maintaining control throughout the movement.
Safety & form
Train smart. Read these notes before adding heavy load.
