Dumbbell Goblet Squat

Exercise / Hip, Leg

Dumbbell Goblet Squat Overview

The goblet squat is a lower body exercise that targets your quadriceps, glutes, and hamstrings. The goblet squat is very similar to the barbell squat or dumbbell front squat. The main difference is that when doing goblet squats, you lean forward slightly and keep the weight in front of your torso.

This exercise mimics natural movement patterns like squatting, making it beneficial for everyday activities and improving overall functional fitness.

How to do a dumbbell goblet squat:

Dumbbell Goblet Squat

  1. Stand with your feet shoulder-width apart. Hold a dumbbell vertically in front of your chest, with both hands gripping the top of the weight.
  2. Brace your core and keep your back straight. Push your hips back and bend your knees as if you’re going to sit down in a chair. Lower yourself until your thighs are parallel to the floor (or as low as comfortably possible).
  3. Pause for a second at the bottom, then push through your heels to drive yourself back up to the starting position.
  4. Perform the desired number of repetitions, maintaining proper form and control.


  • Avoid rounding your back or letting your knees cave inward.
  • Keep your weight evenly distributed on your feet.
  • Start with a lighter weight to master the technique before increasing the load.
  • If you experience any pain or discomfort, stop the exercise and reassess your form.

Benefits of Dumbbell Goblet Squats

Muscle and Strength Development: Goblet squats engage multiple muscle groups, including the quadriceps, glutes, hamstrings, and core. This holistic approach builds a strong foundation for improved athletic performance and injury prevention.

Improved Squat Mechanics: The goblet squat’s core engagement and weight placement promote proper squat form, making it an excellent tool for both beginners learning the movement and experienced athletes refining their technique.

Enhanced Balance and Proprioception: Holding the dumbbell in front of your body challenges your balance system, leading to improved proprioception (body awareness) and better coordination during functional movements.

Minimal Equipment, Maximum Results: This exercise requires only a single dumbbell, making it a versatile choice for home workouts or facilities with limited equipment.

Beginner-Friendly Movement Pattern: The goblet squat’s controlled movement and focus on proper form make it an ideal exercise for those new to strength training or looking to refine their squat technique.

Goblet Squat Muscles Worked

Target: Quadriceps
Synergists: Gluteus Maximus
Synergists: Adductor Magnus
Synergists: Soleus
Dynamic stabilizers: Hamstrings
Dynamic stabilizers: Gastrocnemius
Stabilizers: Rectus Abdominis
Stabilizers: Lower Back
Stabilizers: Deltoids
Stabilizers: Pectoralis Major
goblet squat muscles worked