How to do a dumbbell goblet squat

The goblet squat is the friendliest squat there is. Holding one dumbbell at your chest keeps you upright and balanced, which makes it a good first squat and a good warm-up for heavier ones.

Dumbbell Goblet Squat: start position — Start

Dumbbell Goblet Squat: finish position — Finish

Muscles worked

Main: Quads, Glutes. Helping: Core, Adductors.

Set up

Hold one dumbbell vertically against your chest, both hands under the top end.
Feet a little wider than hips, toes turned out slightly.

One rep, step by step

Brace and sit down between your heels.
Let your elbows travel inside your knees at the bottom.
Pause briefly, chest tall.
Push through the whole foot to stand.

What to think about

Elbows brush your knees.
Chest stays proud.

Common mistakes

Weight drifting away from your chest.
Heels lifting.

Breathing

Breathe in on the way down, breathe out as you stand.

Make it easier or harder

Easier: Bodyweight Squat. Harder: Barbell Front Squat.

Sets and reps to start with

These are the starting numbers Glowra gives each level for the dumbbell goblet squat. Pick a weight that makes the last two reps hard but still tidy.

Level	Sets	Reps	Rest	Effort
Beginner	2	10–12	1:30	7 out of 10
Intermediate	3	8–12	1:30	8 out of 10
Advanced	4	6–10	2:00	8 out of 10
Expert	5	4–8	2:30	9 out of 10

"Effort" is how hard the set feels: 7 means you could have done about three more reps, 9 means one more.

Glowra shares general fitness information only. It is not medical, health or diet advice. If you have an injury, a health condition or are pregnant, speak to a qualified professional before training.