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Legs
Dumbbell Goblet Squat
A front-held dumbbell squat training the quadriceps and glutes while the trunk supports an upright posture.
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Target
Legs
Category
Lower body · Strength
Difficulty
Beginner
Sets
3
Reps
8-12
Execution
How to perform
1. Hold a dumbbell securely at chest height with both hands and stand with feet around shoulder width.
2. Brace your abdomen and keep your elbows pointing downward.
3. Bend your hips and knees together, keeping your heels planted and knees tracking with your toes.
4. Descend only as far as you can maintain control, then push through your whole foot to stand.
Suggested rest: 90 seconds between sets.
Technique
Key form tips
- 1Hold a dumbbell securely at chest height with both hands and stand with feet around shoulder width
- 2Brace your abdomen and keep your elbows pointing downward
- 3Keep each repetition controlled and maintain tension through Legs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Legs to force extra repetitions.