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Goblet Squat

Primary muscle
Quadriceps
Secondary muscles
HamstringsGlutes
Equipment
Dumbbell

Overview

A squat holding one dumbbell upright against your chest. It trains the quadriceps and glutes and is a great way to learn squat technique.

How to do it

  1. Hold one end of a dumbbell with both hands against your chest.

  2. Stand with your feet slightly wider than your hips, toes turned slightly out.

  3. Brace your core and sit down between your heels, keeping your chest tall.

  4. Lower until your elbows are near the inside of your knees.

  5. Push through your whole foot to stand back up.

Tips

  • Use your elbows to gently push your knees out at the bottom.
  • Keep the dumbbell close to your body throughout.

Common mistakes

  • Letting the dumbbell drift away from your chest.
  • Rounding your back at the bottom.
  • Letting your knees collapse inward.

Similar exercises

All Quadriceps exercises

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