dumbbell goblet squat
The dumbbell goblet squat is a lower body exercise that targets the quadriceps while also engaging the glutes, hamstrings, and calves. It is performed by holding a dumbbell close to the chest and squatting down, making it a great movement for building strength and improving squat technique.
Difficulty
Equipment: dumbbell
Duration: 30seconds
Calories: ~6/per minute
STRENGTH
Target Muscle
quadsLOWER QUADS
Secondary Muscles
gluteshamstringscalves
Instructions
- Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands.
- Keeping your chest up and core engaged, lower your body down into a squat position by pushing your hips back and bending your knees.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
