legs
Dumbbell Goblet Squat
A squat holding one dumbbell against your chest like a goblet. The best way to learn to squat with weight, because the dumbbell keeps you upright.
beginnerdumbbells
BEFORE YOU START1
- Pick one dumbbell you can hold at your chest for the whole set.
HOW TO DO IT
Get into position
- Hold one dumbbell upright by the top plate with both hands, like a goblet.
- Set your feet shoulder-width apart with your toes turned slightly out.
- Hold the dumbbell against your chest with both hands, elbows pointing down.
- Tighten your stomach.
Check: You are standing tall with the dumbbell held against your chest and your elbows pointing down.
Sit down
- Push your hips back and bend your knees at the same time, as if sitting into a chair.
- Keep your chest up and your back straight all the way down.
- Keep your knees pointing the same way as your toes.
- Let your elbows pass inside your knees at the bottom.
- Stop when your thighs are level with the floor.
Check: Your thighs are parallel to the floor, your heels are flat, and your knees point over your toes. The dumbbell is still against your chest.
Stand up
- Push the floor away through your whole foot to stand up. Drive your hips and shoulders up at the same speed.
- Squeeze your buttocks at the top and stand tall.
Check: You are standing tall again in the same spot.
That is one rep. Repeat for your set, then lower the dumbbell to the floor by squatting down with it.
Breathe in and brace before you go down; lower for 2 to 3 seconds; breathe out as you stand up in about 1 second.
MUSCLES WORKED
quadshamstringsglutes
Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.
COMMON MISTAKES5
- Knees caving in toward each other. Strains the knee joints. Fix: Push your knees out so they stay in line with your toes.
- Heels lifting off the floor. Fix: Keep your weight over the middle of your feet; try a slightly wider stance.
- Rounding the lower back at the bottom. Fix: Stop a little higher until you can go deeper with a straight back.
- Hips shooting up first so the chest drops. Fix: Lead with your chest; hips and shoulders rise together.
- Dumbbell drifting away from the chest. Pulls you forward. Fix: Keep it touching your chest the whole way.
SAFETY1
- Squat down to put the dumbbell on the floor; do not bend over with it.
EQUIPMENT SETTINGS
- dumbbells One dumbbell.
RELATED EXERCISES
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