Dumbbell goblet squat — Form
form
Free Weights

Lower body

Dumbbell goblet squat

Suggested start: 2–3 sets · 8–12 reps · rest 2 min between sets

Repetitions
Lowered positionDumbbells
Goblet squat holding a vertical dumbbell at the chest, with grounded heels and quadriceps and glutes highlighted coral.
Quadriceps & glutes

Hold one dumbbell close to your chest as you squat. The front load adds work for your legs and trunk.

How to do it

  1. Secure the dumbbell

    Cup the underside of one dumbbell head with both hands, holding it vertically at your chest.

  2. Find your stance

    Set feet about shoulder-width apart, toes slightly out. Keep elbows pointing down.

  3. Sit between your hips

    Bend hips and knees together. Lower only as far as you can keep heels down and back controlled.

  4. Stand tall

    Push through your whole feet, extending hips and knees together with the weight close.

Find your form

Keep in mind

  • Let knees follow your toes.
  • Keep the dumbbell close throughout.

Watch out for

  • Rounding your lower back at the bottom.
  • Letting heels rise or knees collapse inward.

Movement references

NASM · Goblet squat coaching guide (opens in a new tab)