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Dumbbell Goblet Squat

Free Weights / Beginner
  • Quads
  • Calves
  • Glutes
  • Hamstrings
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  • Variations
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How to do the Dumbbell Goblet Squat - Learn Proper Dumbbell Goblet Squat Form

  1. Step 1: Stand up straight and hold a light kettlebell by the handles close to your chest. This is the starting position.
  2. Step 2: Squat down until your hamstrings are on your calves.
  3. Step 3: Once you get to the bottom of the squat, pause and use your elbows to push your knees out. Return to the starting position and repeat for 10-20 repetitions.

Dumbbell Goblet Squat Variations and Dumbbell Goblet Squat Alternatives

  1. Variation 1: Experiment with your legs at different widths for this exercise.
  2. Variation 2: Try doing a partial squat if you can't go all the way down.

Dumbbell Goblet Squat Tips

  1. Tip 1: Keep your head up while performing this exercise.
  2. Tip 2: You should keep your back straight throughout.

Dumbbell Goblet Squat Records and Dumbbell Goblet Squat Statistics from Site Users

Dumbbell Goblet Squat - Similar Exercises

ExercisePrimary MuscleDifficulty
Default QuadsIntermediate
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Dumbbell Goblet Squat Workout Programs (Workout Plans that use the Dumbbell Goblet Squat)

Workout PlanDifficulty
Thumb Intermediate
Thumb Intermediate
Thumb Intermediate
Thumb Intermediate
Thumb Expert
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Dumbbell Goblet Squat Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Calves blue Glutes blue Hamstrings blue Quads orange

Dumbbell Goblet Squat Equipment

Dumbbell Goblet Squat Training Details

The dumbbell goblet squat is a free weights exercise that primarily targets the quads and to a lesser degree also targets the calves, glutes, and hamstrings.

The only dumbbell goblet squat equipment that you really need is the following: kettlebells. There are however many different dumbbell goblet squat variations that you can try out that may require different types of dumbbell goblet squat equipment or maye even require no equipment at all.

Learning proper dumbbell goblet squat form is easy with the step by step dumbbell goblet squat instructions, dumbbell goblet squat tips, and the instructional dumbbell goblet squat technique video on this page. The dumbbell goblet squat is a push exercise for those with a beginner level of physical fitness and exercise experience. Watch the dumbbell goblet squat video, learn how to do the dumbbell goblet squat, and then be sure and browse through the dumbbell goblet squat workouts on our workout plans page!

Dumbbell Goblet Squat Sports


Dumbbell Goblet Squat Force Type: Push
Dumbbell Goblet Squat Mechanics Type: Compound
Dumbbell Goblet Squat Other Names: db goblet squats, Goblet Squats, Goblet Squats

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