Movement overview

The Dumbbell Goblet Squat is a compound lower-body exercise that primarily targets the quadriceps, glutes, and hamstrings. It involves holding a dumbbell close to the chest with both hands while performing a squat, promoting core stability and improving overall squat form.

Step-by-step cues

1. Stand with your feet shoulder-width apart, toes slightly pointed out.
2. Hold a dumbbell vertically with both hands under the top weight, keeping it close to your chest.
3. Engage your core and keep your chest up.
4. Initiate the movement by pushing your hips back and bending your knees to lower into a squat.
5. Descend until your thighs are at least parallel to the ground, ensuring knees track over toes.
6. Press through your heels to return to the starting position, maintaining an upright torso throughout.
7. Repeat for the desired number of repetitions.

Technical tips

• Keep the dumbbell close to your body to maintain balance and reduce strain on your back.
• Focus on keeping your chest up and shoulders back to prevent rounding of the spine.
• Engage your core throughout the movement to enhance stability and control.
• Ensure that your knees do not cave inward during the squat; they should align with your toes.
• Breathe in as you lower into the squat and exhale as you push back up.
• Start with a lighter weight to perfect form before progressing to heavier dumbbells.