Dumbbell Goblet Squat
The goblet squat is an excellent lower body exercise, particularly if you don't have a spotter to assist with heavy barbell squats.
All you're going to need for the goblet squat is a single dumbbell and a small amount of space! There's no excuse to neglect your lower body when the goblet squat, walking lunge and a series of other basic, no-frills exercises exist to build a powerful, functional lower body.
Targets: Quads, Hamstrings, Glutes, Calves
Dumbbell Goblet Squat Form:
Grasp a dumbbell close to your chest, holding with both hands.
With the dumbbell in place proceed to squat down as low as possible, maintain an upright torso and continue to look forward.
Drive through your heels to raise yourself back up.
Dumbbell Goblet Squat Variations
Grasp one kettlebell by its handle with both hands at chest height and proceed to perform a goblet squat.
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Common Dumbbell Goblet Squat Mistakes
If I had to choose only 3 exercises to perform for the rest of my days in the gym, the squat would be one of them. Needless to say the traditional barbell squat is the best lower body exercise in existence. The barbell back squat when performed correctly will hit your quads, hamstrings, glutes and calfs, and unlike machine based exercises such as the leg extension the barbell squat can safely be performed with heavy weight – allowing us to continually apply progressive overload and build up strong, functional legs.
The leg press, leg curls, leg extensions, dumbbell lunges… all of these exercises come second to the squat.
The squat has stood the test of time and should be included in every leg workout, with many different variations (based on foot placement and bar placement).
When training legs, strict form and a full range of motion must be utilized to activate and overload the muscles being targeted.
Squat half reps, a minuscule leg press range of motion, not dropping your knee low enough on dumbbell lunges… if you’re constantly limiting your range of motion you’re not going to be able to build either the size or strength you’re chasing.
A limited range of motion is usually due to one of the following three reasons:
Lifting Too Heavy
When squatting or using the leg press ‘getting out of the hole’ aka. the bottom portion of the movement is without a doubt the hardest. If you’re performing half reps because you’re unable to get the weight out of the hole it’s a clear sign you’re lifting too heavy. Stacking more and more weight on the bar or the machine may make you feel good… but you won’t see that weight translate into size or strength gains. Check your ego at the door and lift weight which you’re able to manage (while still being a challenge in the prescribed rep range) utilizing a full range of motion.
If you’re new to the gym and you’ve spent the last decade working in an office day in day out chances are your mobility isn’t the greatest. Constant practise combined with stretching, foam rolling and a mobility routine will have you getting low on those squats in no time, tight hip flexors (from sitting all day) are notorious for this.
There’s nothing pretty about dropping your ass to the grass with 350lbs on your back, multiple times at 5am in the morning. But the feeling of accomplishment, constant progression, mental fortitude and discipline it builds is worth it.
Squatting heavy with a full range of motion sucks, but if you’re using the right weight and you’ve developed the mobility to work a full range of motion you have no excuse.
Similar & Substitute Exercises
- Dumbbell Walking Lunges
- Kettlebell Squat
- Pistol Squat