How to do a Dumbbell Goblet Squat
The Dumbbell Goblet Squat is a beginner dumbbell exercise that works your quads, with help from your glutes, hamstrings and calves.
How to do a Dumbbell Goblet Squat, step by step
- Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands.
- Keeping your chest up and core engaged, lower your body down into a squat position by pushing your hips back and bending your knees.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
| Target muscles | Quads |
|---|---|
| Secondary muscles | Glutes Hamstrings Calves |
| Equipment | Dumbbell |
| Difficulty | Beginner |
Common mistakes
- Rounding the back
- Knees caving in
- Not reaching proper depth
- Using momentum to stand up
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
Similar exercises
More exercises for the same muscles
Frequently asked questions
What muscles does the Dumbbell Goblet Squat work?
The Dumbbell Goblet Squat mainly works your quads. It also works your glutes, hamstrings and calves.
Is the Dumbbell Goblet Squat good for beginners?
Yes. The Dumbbell Goblet Squat is a beginner-friendly exercise. Start with a light load or no load, learn the movement first and add weight gradually.
How many sets and reps of the Dumbbell Goblet Squat should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Dumbbell Goblet Squat?
Good alternatives are Dumbbell Split Squat, Bodyweight Split Squat and Barbell Back Squat.
Put it in a workout plan
Track your Dumbbell Goblet Squat in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.