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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Primary muscles
- Glutes Quadriceps
- Secondary muscles
- Biceps
- Equipment
- Dumbbells
Dumbbell Goblet Squat
4 steps Updated 29/08/2026
Dumbbell Goblet 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, making sure to keep your weight on your heels.
- Continue lowering yourself until your thighs are at least parallel to the floor, or as low as your mobility allows, while maintaining a straight back and keeping the dumbbell close to your chest.
- Push through your heels to return to the starting position, straightening your legs and extending your hips fully at the top.
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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
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Dumbbell Goblet Squat
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