---
title: "Dumbbell Goblet Squat"
description: "Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands, between your palms."
locale: en
slug: dumbbell-goblet-squat
url: "https://hi.fitness/exercises/dumbbell-goblet-squat"
primaryMuscle: "Quads"
secondaryMuscles: ["Glutes","Hamstrings"]
equipment: ["Dumbbell"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/ac3d5705-dumbbell-goblet-squat.mp4"
updatedAt: 2026-10-20T13:27:27+00:00
---
# Dumbbell Goblet Squat

Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands, between your palms.

## How to do it

1. Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands, between your palms. Keep your elbows pointed downward.
2. Push your hips back and bend your knees, making sure to keep your weight on your heels.
3. Continue lowering yourself until your thighs are at least parallel to the floor, or as low as your mobility allows, while maintaining a straight back and keeping the dumbbell close to your chest.
4. Push through your heels to return to the starting position, straightening your legs and extending your hips fully at the top.

## Form tips

- Ensure your knees track over your toes and do not cave inward.
- Maintain a neutral spine and avoid rounding your back.
- Focus on pushing through your heels to engage your glutes and quadriceps effectively.

## Similar exercises

- [Barbell Full Squat](https://hi.fitness/exercises/barbell-full-squat) - Quads · Barbell
- [Barbell Clean Grip Front Squat](https://hi.fitness/exercises/barbell-clean-grip-front-squat) - Quads · Barbell
- [Leg Press Machine Normal Stance](https://hi.fitness/exercises/leg-press-machine-normal-stance) - Quads · Machine
- [Hack Squat Machine](https://hi.fitness/exercises/hack-squat-machine) - Quads · Machine
- [Barbell Low Bar Squat](https://hi.fitness/exercises/barbell-low-bar-squat) - Quads · Barbell
- [Barbell Box Squat](https://hi.fitness/exercises/barbell-box-squat) - Quads · Barbell
- [Barbell Split Squat](https://hi.fitness/exercises/barbell-split-squat) - Quads · Barbell
- [Goblet Kettlebell Squats](https://hi.fitness/exercises/goblet-kettlebell-squats) - Quads · Kettlebell