Dumbbell Goblet Squat


Pro Tip

Focus your attention on holding the dumbbell in place because it can be difficult to maintain your grip during this movement.


How To

  1. Stand upright with a shoulder-width stance holding a single dumbbell at chest level with both palms facing inwards.
  2. Inhale and break at your hips, sitting down and allowing your torso to come slightly forward while keeping it straight.
  3. Continue until your thighs are at least parallel to the floor.
  4. Exhale and push through your heels, returning to the starting position.

Primary Muscle Groups

Glutes

Muscles of your butt.


Secondary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Hamstrings

Muscles spanning the back of your thigh.

Inner Bicep

Inner portion of your bicep.

Inner Forearm

A group of muscles on the inside of your lower arm.

Inner Thigh

Muscles spanning your inner thigh.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Lower Chest

Largest portion of your chest, spanning from your sternum to your shoulder. It takes up a majority of your chest and is multiple times larger than your clavicular head.

Outer Bicep

Outer portion of your bicep.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Quads

Muscles spanning the front of your thigh.


Equipment

Dumbbells

When gripping dumbbells, make sure you position your hands in the middle of the bar and not at the end next to the plates.


Variations

Exercises that target the same primary muscle groups and require the same equipment.


Alternatives

Exercises that target the same primary muscle groups with different equipment