Dumbbell exercise

Goblet Squat (Dumbbell) form, muscles worked, and workout tracking

The goblet squat is a squat variation performed while holding a single dumbbell vertically against the chest, loading the quadriceps and glutes while the anterior counterbalance encourages an upright torso and deep squat position. Lifters use it to learn or reinforce squat mechanics, build leg hypertrophy with moderate loads, and warm up the hips and ankles before heavier barbell work.

Goblet Squat (Dumbbell) illustration

How to do Goblet Squat (Dumbbell)

  1. 1Stand with your feet slightly wider than shoulder-width, toes turned out a little, holding one end of a dumbbell against your chest with both hands.
  2. 2Keep your elbows tucked under the dumbbell and your chest tall.
  3. 3Inhale, brace your core, and squat down between your knees until your elbows approach the insides of your thighs.
  4. 4Keep your heels down and your knees tracking over your toes rather than caving inward.
  5. 5Exhale as you drive through your whole foot to stand back up, fully extending the hips at the top before the next rep.

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Track Goblet Squat (Dumbbell) in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.