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Goblet Squat

(2 user ratings)     views   views: 164779

Type basic
Mechanics compound
Direction push
Equipment dumbbell
Additional Equipment -
x Rate Goblet Squat

Itīs an effective exercise.

Itīs a practicable exercise.

Itīs an often applied exercise.

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Grasp dumbbell with both hands at the sides of the upper plates. Hold dumbbell in front of chest, close to torso. Place feet about shoulderwide apart, keep knees slightly bent.


Squat down until thighs are parallel to floor. Keep back straight, bend and move hips backward to keep knees above feet. Return, keep knees slightly flexed. Repeat.

Variations / Comments

Keep bodyweight on heels and look ahead or slightly above to keep back straight.

Dumbbell Goblet Squat Starting Position Starting Position
Dumbbell Goblet Squat Ending Position Ending Position


Target Quadriceps
Synergist Gluteus Maximus| Soleus
Stabilizers Hamstrings | Gastrocnemius | Erector Spinae | Rectus Abdominis | Deltoid, Anterior | Biceps Brachii | Brachialis
Dumbbell Goblet Squat Muscles Front
Dumbbell Goblet Squat Muscles Rear
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