Dumbbell Goblet Squat
Form Cues
- 1
Hold a single dumbbell vertically at chest height with both hands cupping the top.
- 2
Stand with feet shoulder-width apart, toes turned out 15–30 degrees.
- 3
Brace your core and keep your chest tall throughout the movement.
- 4
Push your knees out in line with your toes as you descend.
- 5
Lower until your elbows touch the inside of your knees or your thighs are parallel.
- 6
Drive through your heels to stand, squeezing your glutes at the top.
Common Mistakes
- ●
Letting the knees cave inward — actively push them out.
- ●
Rounding the lower back — maintain a neutral spine.
- ●
Leaning too far forward — keep the dumbbell close to your chest.
- ●
Rising onto toes — keep heels flat on the floor.
Video guide coming soon
Equipment Variations
- ▸
Kettlebell goblet squat — same movement, easier to grip.
- ▸
Barbell front squat — heavier loads, more upper-back demand.
- ▸
Bodyweight squat — no equipment, use for warm-up or high reps.
- ▸
Resistance band squat — loop band under feet and over shoulders.
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