Goblet Squat (Dumbbell)

A lower body compound exercise where a dumbbell is held at chest height while performing a squat, improving positioning and quad-focused strength.

Instructions

1. Stand with your feet slightly wider than shoulder-width apart. Hold a dumbbell vertically against your chest with both hands underneath the top plate, elbows pointing downward.
2. Keeping your torso upright and core engaged, lower your body by bending at the hips and knees.
3. Descend until your thighs are parallel to the floor or slightly deeper, maintaining an upright posture.
4. Keep your weight in your heels and ensure your knees track over your toes without caving inward.
5. Press through your heels to return to the starting position, extending your hips and knees.
6. Repeat for the target number of repetitions.

Tips

• The dumbbell in front of your chest acts as a counterbalance, helping maintain an upright torso.
• Start with a lighter weight to perfect your form before progressively adding weight.
• Keep your chest up and maintain a neutral spine throughout the movement.
• A wide foot position and upright posture emphasize quadriceps development.
• Breathe in as you descend and exhale as you return to the starting position.