Dumbbell Goblet Squat
Hold one dumbbell at the chest and squat between the knees to depth, keeping the chest tall and heels down.
See your setup in four steps
Demo video from YouTube, played in its own player.
- Equipment
- Dumbbell
- Movement
- Legs
How to do the Dumbbell Goblet Squat
The goblet squat has you hold one dumbbell upright against your chest and squat between your knees. The weight in front works as a counterbalance, so most people reach a deeper, more upright squat than they can with a barbell, which makes it a common first squat and a reliable accessory later on.
Set up
- 1Hold one end of a dumbbell in both hands, cupping the top plate, with the bell resting against your sternum.
- 2Stand with your feet a little wider than shoulder width and your toes turned slightly out.
The movement
- 1Brace your trunk and keep the dumbbell pinned to your chest.
- 2Sit down between your heels, letting your elbows travel inside your knees.
- 3Descend as deep as you can while your back stays flat and your heels stay down.
- 4Drive through your whole foot to stand, keeping your chest tall.
- 5Squeeze your glutes at the top without leaning back.
Cues
- Elbows inside the knees
- Weight glued to your chest
- Heels heavy
- Chest up
Common mistakes
- Holding the dumbbell out away from the body.
- Keep it touching your sternum so it does not pull your torso forward.
- Rising onto the toes at the bottom.
- Shift your weight back toward the middle of the foot and try a slightly wider stance.
- Cutting the depth short.
- Choose a lighter dumbbell and pause for a second at the bottom so you learn the full range.
Also works: Adductors, Core, Upper back, Calves
Make it easier
Start with the Bodyweight Squat, or squat down to a bench to set your depth.
Make it harder
Use a heavier dumbbell, add a pause at the bottom, or move on to the Barbell Front Squat.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
In our free programs
- Baseline Assessment: Week 1 · Session 2 · Lower baseline + conditioningBASELINE — build, then one set of 8 ending at RPE 8. Record the load and the depth reached.3×8 @ RPE 8
- Dumbbell Only · Lower4×12 @ RPE 8
- Fat-Loss Conditioning · Circuit A3×15 @ RPE 7
- Return to Training · Full Body (light)3×12 @ RPE 5
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the quads, for when the dumbbell is taken or you want a change.
Questions
- What muscles does the Dumbbell Goblet Squat work?
- The Dumbbell Goblet Squat mainly works the quads and glutes.
- What equipment do you need for the Dumbbell Goblet Squat?
- A dumbbell.
- How many sets and reps of the Dumbbell Goblet Squat?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Dumbbell Goblet Squat?
- ATG Split Squat, Backward Sled Drag, Band Squat and Barbell Anderson Squat work the same main muscle.
Program it for your clients
Coaches add the Dumbbell Goblet Squat to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
See your setup in four steps
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