Dumbbell Goblet Squat: how to do it right

In short: The dumbbell goblet squat is a front-loaded squat that targets the quads by loading them heavily in the lengthened position, thighs below parallel.

How to do it, step by step

1. 1Hold the dumbbell vertically against your sternum, elbows tucked, feet shoulder-width apart, toes turned out slightly.
2. 2Lower by pushing your hips back and then bending your knees, torso upright, heels planted on the floor.
3. 3Go for full range: thighs below parallel if your mobility allows, without rounding your lower back.
4. 4Brake the descent over 2 to 3 seconds, with no bounce at the bottom.
5. 5Drive up by pushing the floor away, knees in line with your feet, until full extension.

The mistake to avoid

Don't let your knees cave inward on the way up. Push them out.

Other common mistakes

• Bouncing at the bottom to get back up: it unloads the quads, removes the useful peak tension and stresses the knee, drive up by actively pushing the floor instead.
• Dropping too fast and uncontrolled: you lose the eccentric work, brake over 2 to 3 seconds.
• Heels lifting and torso tipping forward: keep your weight on your whole foot and the dumbbell tight against your sternum to stay vertical.
• Knees caving inward: actively push your knees outward in line with your toes.

Muscles worked

Main:

Quads

Supporting:

Glutes, Hamstrings, Abs

Quadriceps (vastus medialis, vastus lateralis, vastus intermedius, rectus femoris) as the movers of knee extension. Glute max in support for hip extension. Hamstrings co-contract to stabilize the knee. Abs and lower back braced to keep the torso vertical against the front load.

What to replace it with

Same muscle, same part of the movement: these exercises do the same job.

• TRX Reverse Lunge ›
• Dumbbell Forward Lunges ›
• Bulgarian Split Squat ›
• Band Lunges ›
• Kettlebell Goblet Walking Lunge ›

Frequently asked questions