How to Do Dumbbell Goblet Squat: Muscles Worked & Proper Form

Muscles Worked in Dumbbell Goblet Squats

Primary muscles worked:

• Quads
• Glutes
• Adductors
• Lower Back

Secondary muscles worked:

• Calves

How to Do Dumbbell Goblet Squats

1. Grab a dumbbell vertically, and hold it against your chest.
2. Stand with your feet about shoulder width apart.
3. Inhale, lightly brace your core, and squat down as deep as possible.
4. Reverse the movement, and return to a standing position. Exhale on the way up.
5. Repeat for reps.

Commentary

The goblet squat is a classic kettlebell exercise, here performed with a dumbbell. It’s a great entry-level exercise or warm-up for the barbell squat. It can also be a strength training exercise in it’s own right, but you might find yourself limited by how heavy a dumbbell you can hold against your chest, and not by your leg strength. In that case, the kettlebell front squat might be an alternative that lets you hold more weight.