Seated Dumbbell Goblet Press
Seated to standing pattern teaches proper squat depth and builds confidence in the goblet squat
LegsBeginnerStrengthPush
At a glance
| Muscles worked | Primary: Shoulders |
|---|---|
| Muscle group | Legs |
| Difficulty | Beginner |
| Type | Strength · Push |
| Sets & reps | 5 sets × 12-15 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Sit on a bench or chair holding a dumbbell vertically at your chest
- Step 2: Plant your feet shoulder-width apart
- Step 3: Drive through your heels to stand up out of the seat
- Step 4: Squeeze your glutes at the top
- Step 5: Lower back down with control to the seated position and repeat
Equipment
- Dumbbell optional
Coaching tips
Benefits
Seated to standing pattern teaches proper squat depth and builds confidence in the goblet squat
Common mistakes
Letting the knees cave inward when standing up from the seat
Make it harder
Increase the dumbbell weight or remove the seat for a full squat
Make it easier
Use a higher seat and a lighter dumbbell
Breathing
Exhale standing up, inhale sitting back down
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 repsGeneral 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.