EXERCISE GUIDE
Goblet Squat
A two-leg squat with a dumbbell held upright near your chest. Train the thighs and glutes while controlling the front load.
01Muscles used
Main muscles
- Quadriceps
- Gluteus maximus
Assisting & stabilizing muscles
- Adductors and hamstrings (assist movement)
- Core, hip stabilizers, upper back and forearms (stabilize and hold the load)
Assisting roles include movement support and postural stability. Their contribution varies with form and load.
02See the movement
Illustrations are reproduced from the exercise guides. Select an image to enlarge it.
03How to perform
- Stand hip- to shoulder-width with toes slightly out. Cup the underside of a fixed dumbbell upper head with both hands and hold it vertically at your chest.
- Brace, inhale and bend hips and knees. Keep your whole foot down and let knees follow the toes.
- Stop at a depth that preserves heel contact and a neutral spine, without bouncing.
- Press through the whole foot and exhale to stand, keeping the weight close without leaning back.
04Technique cues
- Keep elbows down and hold the dumbbell securely near your chest.
- Choose a depth suited to your build, mobility and control.
05Cautions
- Reduce load or depth if knees collapse, heels lift, your chest drops or your back rounds.
- Stop a movement that causes pain and reassess the load or range.