1 / 6Goblet Squat
Holding one dumbbell at your chest makes squatting easier to learn: the weight in front keeps you upright and deep.
LegsGlutesCore
- Level
- Beginner
- Equipment
- Dumbbells
- Main muscle
- Legs
- Also works
- Glutes, Core
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Hold one dumbbell upright against your chest.
- 2Stand with your feet a little wider than your shoulders.
- 3Squat down between your knees, keeping your chest up.
- 4Stand back up.
Common mistakes
- Letting the elbows drop and the chest fall forward
- Rising onto the toes
- Squatting with knees caving in
Tips
- Hold the dumbbell close to your chest
- Sit down between your knees
- Push your knees out with your elbows at the bottom
Questions
Is it good for beginners?
It's one of the best first loaded squats. It teaches depth and an upright chest.
When should I move on?
When the heaviest dumbbell feels easy for 12 reps, try a barbell squat or a split squat.
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