Fitwill stands in solidarity with Ukraine

Dumbbell Goblet Squat

Dumbbell Goblet Squat

The Dumbbell Goblet Squat is a compound exercise that targets multiple muscle groups, making it a great addition to any leg day routine. This exercise gets its name from the dumbbell held in front of the chest, mimicking the way one would hold a goblet. Not only does the dumbbell add resistance and increase the difficulty, but it also helps to stabilize the core and engage the upper body muscles. The main muscles worked during the Dumbbell Goblet Squat are the quadriceps, hamstrings, and glutes. These are the powerhouse muscles responsible for lower body strength and stability. Additionally, this exercise also engages the core muscles, including the abdominals and lower back, as they work to maintain an upright posture throughout the movement. The upper body muscles, such as the biceps, forearms, and upper back, are also activated as they assist in holding and stabilizing the dumbbell. One of the great benefits of the Dumbbell Goblet Squat is that it can be performed with just a single dumbbell and limited space. This makes it an excellent option for those who prefer home workouts or have limited access to gym equipment. By incorporating this exercise into your routine, you can improve lower body strength, enhance overall body stability, and even burn calories. Remember to start with a weight that is challenging but allows you to maintain proper form. Gradually increase the weight as your strength improves. All exercises should be performed with proper technique and range of motion to avoid any potential injury. So, give the Dumbbell Goblet Squat a try and feel the burn in your legs, core, and upper body!


  • Hold a dumbbell vertically by one end, with both hands at chest level.
  • Stand with your feet shoulder-width apart, toes slightly turned outwards.
  • Keep your chest up, engage your core and maintain a straight posture throughout the exercise.
  • Initiate the movement by pushing your hips back and bending your knees to lower your body into a squat position.
  • Lower yourself until your thighs are parallel or slightly below parallel to the ground.
  • Pause for a moment at the bottom of the squat.
  • Push through your heels, extend your legs, and return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form and technique throughout the exercise
  • Engage your core muscles by bracing them as you perform the movement
  • Start with a lighter weight and gradually increase it as you get stronger
  • Keep your heels flat on the ground to help maintain balance and stability
  • Control the descent of the dumbbell by lowering yourself slowly, rather than dropping quickly
  • Inhale deeply as you lower, and exhale forcefully as you return to the starting position
  • To increase the challenge, try doing the squat on an unstable surface like a Bosu ball
  • Incorporate variations such as pulses or isometric holds to target different muscle groups
  • Warm up thoroughly before starting the exercise to increase blood flow and prevent injury
  • If you have any knee or lower back issues, consult with a fitness professional before attempting this exercise.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts