How To Do & Muscles Worked

dumbbell goblet squats

Squats are an extremely functional exercise as they teach us to maintain a neutral spine while bending down to pick things up from the legs instead of the back. The dumbbell version allows the weight to be front-loaded for more of a quad focus.

  • Easy
  • Moderate
  • Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Dumbbell goblet squats

Primary Muscles

Quads Glutes Hamstrings

Secondary Muscles

Biceps Abs Inner Thighs

Exercise Type

Dumbbell icon

How to do dumbbell goblet squats Properly

Step by Step Guide

Begin standing with the feet hip distance apart or slightly wider. Hold a dumbbell at your chest with both hands so that arms are bent.

Sit the hips down and back as you squat down while driving the knees outward.

Once the hips are below the knees, reverse the motion as you stand back up and straighten the legs.

Repeat for the desired repetitions.

Common Mistakes

A common mistake is squatting straight down instead of sitting back into the squat. Pretend as if you’re sitting onto a chair behind you and shift the weight into your heels to more evenly strengthen your entire lower body.


Animation of how to do Dumbbell goblet squats