Form cues
- Chest up
- Keep heels down
- Knees track over toes
- Hold the bell close
Exercise
Dumbbell Goblet Squat
Upper legs, dumbbell
A front-loaded squat holding one dumbbell at the chest to train the quads, glutes, and legs through a controlled deep squat.
Target: quads. Also works: glutes, hamstrings, calves.
Steps
- Stand tall with your feet about shoulder-width apart and hold one dumbbell vertically at your chest with both hands.
- Brace your midsection and keep your elbows pointed down close to your body.
- Sit your hips down and back while bending your knees, and lower until your thighs are parallel to the floor or slightly lower.
- Keep the dumbbell tight to your chest and your feet flat as your knees track over your toes.
- Drive through your whole foot to stand back up until your hips and knees are fully extended.
- Reset your stance and repeat the next rep.
Common mistakes
- Letting the dumbbell drift away from the chest
- Heels lifting off the floor at the bottom
- Knees collapsing inward during the squat
- Folding the chest forward instead of staying upright
Breathing
Inhale as you lower into the squat, and exhale as you stand back up.
In the app, search for Dumbbell Goblet Squat and add it to a workout.