Protected preview
Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Secondary muscles
- Biceps
- Equipment
- Dumbbells
Dumbbell Goblet 2 Sec Hold Squat
4 steps Updated 29/08/2026
Dumbbell Goblet 2 Sec Hold Squat is a free weights exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus) using Dumbbells.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands, between your palms. Keep your elbows pointed downward.
- Push your hips back and bend your knees until your thighs are just lower than parallel to the floor.
- Hold the squat position for 2 seconds, keeping your chest up and your weight distributed evenly through your heels.
- Push through your heels to return to the standing position, squeezing your glutes at the top. Repeat for the desired number of repetitions.
Continue from here
Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
Back to all exercises
Dumbbell Goblet 2 Sec Hold Squat
Add it to your program
Build a program