Dumbbell goblet squat
- Stand with your feet shoulder-width apart, toes pointing slightly out. Hold a single dumbbell vertically against your chest with both hands.
- Keeping your chest up and your back straight, initiate the squat by sending your hips back and down.
- Lower yourself until your hips are below your knees, allowing your elbows to track on the inside of your knees.
- Drive through your heels to return to a standing position, squeezing your glutes at the top to complete the rep.
Tips
- Hold the dumbbell vertically with both hands cupped around one end, keeping it pressed lightly against your sternum throughout the movement so it stays stable and does not pull you forward.
- As you descend, let your elbows travel down along the inside of your knees to guide your torso upright and allow your hips to drop fully between your feet.
- Push through your heels at a controlled pace on the way up, and squeeze your glutes as you reach the top of the movement.
Common mistakes
- Letting the torso lean excessively forward as you descend, so the dumbbell drifts away from your chest and your upper back rounds.
- Allowing the knees to cave inward during the descent or ascent instead of tracking in line with the toes.
- Rising onto the toes during the squat so the heels lift off the floor, which disrupts the intended heel-driven drive back to standing.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
