Dumbbell Goblet Squat
Builds lower body strength with added core engagement
LegsBeginnerStrengthSquat
At a glance
| Muscles worked | Primary: Quads. Secondary: glutes, core |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Strength · Squat |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Hold a dumbbell vertically at chest level
- Step 2: Stand with feet shoulder-width apart
- Step 3: Squat down keeping chest up
- Step 4: Drive through heels to stand
- Step 5: Repeat
Equipment
- Dumbbell optional
Coaching tips
Benefits
Builds lower body strength with added core engagement
Common mistakes
Rounding the back or letting knees cave in
Make it harder
Increase weight or add a pause at the bottom
Make it easier
Use bodyweight squat
Breathing
Inhale down, exhale up
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 each legGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.