Dumbbell Goblet Squat
Dumbbell Goblet Squat is a strength – resistance exercise exercise involving Quadriceps, Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps, Gluteus maximus
- Secondary muscles
- Adductor magnus, Abdominals, Biceps brachii
- Exercise type
- Strength – resistance exercise
Exercise technique
- Choose the dumbbell
Use a dumbbell with a head you can grip securely.
- Grip
Support the upper head from beneath with both palms.
- Start
Hold the dumbbell vertically close to your chest.
- Lower
Track your knees with your feet as you lower your hips.
- Weight path
Allow the lower head to descend freely between your legs.
- Rise
Push through the floor without folding your torso forward.
- Finish
Keep the dumbbell steady at chest height as you stand.
Key technique points
- Place both palms fully beneath the upper head.
- Do not hit your knees with the lower head.
- Point your elbows downward.
- Do not rest the dumbbell on your chin.
- Maintain all three foot contact points.
- Keep both hands supporting the weight as you lower it.
Common mistakes
Carrying with one palm
Tilting the head can make the dumbbell slip.
Holding horizontally
Changing the dumbbell’s orientation disrupts the goblet position.
Hitting the knees
Contact from the lower head interrupts the squat path.
Resting on the chin
Supporting the weight with your chin changes neck position.
Reaching forward
Moving the dumbbell forward unnecessarily tires your arms.
Relaxing at the bottom
Releasing trunk support reduces control under the front load.
Frequently asked questions
Dumbbell Goblet Squat: why is “Carrying with one palm” a mistake?
Tilting the head can make the dumbbell slip.
Dumbbell Goblet Squat: why is “Holding horizontally” a mistake?
Changing the dumbbell’s orientation disrupts the goblet position.
Dumbbell Goblet Squat: why is “Hitting the knees” a mistake?
Contact from the lower head interrupts the squat path.
Dumbbell Goblet Squat: why is “Resting on the chin” a mistake?
Supporting the weight with your chin changes neck position.
Dumbbell Goblet Squat: why is “Reaching forward” a mistake?
Moving the dumbbell forward unnecessarily tires your arms.
Dumbbell Goblet Squat: why is “Relaxing at the bottom” a mistake?
Releasing trunk support reduces control under the front load.
What should I focus on when doing Dumbbell Goblet Squat?
Place both palms fully beneath the upper head. Do not hit your knees with the lower head. Point your elbows downward. Do not rest the dumbbell on your chin. Maintain all three foot contact points. Keep both hands supporting the weight as you lower it.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.