Dumbbell Goblet Squat

Expert Advice

Keep your elbows tucked in and chest up throughout the movement to maintain proper posture and maximize the engagement of your glutes and quads.

Stand with your feet shoulder-width apart, toes slightly pointed out.
Hold a dumbbell vertically in front of your chest with both hands supporting one end of the dumbbell.
Brace your core and squat down, pushing your hips back and down while keeping your back straight.
Descend until your thighs are parallel to the floor or as low as your flexibility allows.
Drive through your heels to return to the starting position, squeezing your glutes at the top.
Repeat for the desired number of repetitions.

Primary

Glutes50%

Quads40%

Secondary

Calves10%

Equipment

Dumbbell

Exercise Type

Strength