Goblet Squat
Muscle Group
Quads / Glutes
Equipment
Dumbbells
Difficulty
Beginner
Dumbbell held against the chest. Ideal for learning squat technique.
How to Perform This Exercise
- 1 Position yourself dumbbells at your sides or against your chest.
- 2 Keep your torso upright, gaze forward and core braced.
- 3 Descend by pushing your hips back as if sitting down, knees tracking over toes.
- 4 Go down at least until thighs are parallel to the floor.
- 5 Push through your heels to rise while contracting quads and glutes.
Common Mistakes to Avoid
- Letting the knees cave inward during the movement.
- Not going deep enough, limiting muscle recruitment.
- Rounding the back instead of maintaining an upright and braced posture.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Quadriceps
- Hamstrings
- Glutes
Secondary Muscles
- Adductors
- Calves
- Core
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