Dumbbell Goblet Squat

Technique

Hold a dumbbell vertically at chest level with both hands cupping the top end. Stand with feet shoulder-width apart and squat down between your heels, keeping your elbows inside your knees at the bottom. Keep your chest tall and core braced throughout. Drive through your heels back up to standing.

Steps

1. Cup the top end of a dumbbell with both hands and hold it vertically against your chest
2. Set your feet shoulder-width apart with your toes slightly turned out
3. Brace your core and lower your hips between your heels while keeping your chest tall
4. Keep your knees tracking over your toes and your elbows inside your knees at the bottom
5. Drive through your heels to stand and fully extend your hips and knees

Common mistakes

• Letting the knees cave inward during the squat
• Allowing the chest to collapse or the lower back to round
• Holding the dumbbell away from the chest
• Rising onto the toes at the bottom

Variations

• Heels-elevated dumbbell goblet squat
• Pause dumbbell goblet squat
• Tempo dumbbell goblet squat
• Wide-stance dumbbell goblet squat

FAQ