Goblet Squat

The friendliest way to learn the squat pattern: the dumbbell in front almost forces an upright torso on its own. A perfect base for training legs at home with dumbbells.

• Compound
• Dumbbell
• Beginner

How to do it

• Hold the dumbbell vertical against your chest, elbows underneath it
• Feet slightly wider than your hips, toes turned out a little
• Lower between your knees keeping your torso upright
• Push the floor away with your whole foot to stand up

Sets, reps and tempo

Ranges: 10–15 reps · 1–2 RIR

Tempo: Lower for 2–3 s keeping the dumbbell tight to your chest

Common mistakes

• Letting the dumbbell drift off your chest and falling forward
• Not going as deep as you could
• Rounding your back when picking up or setting down the weight

Muscles worked

Primary

• Quads

Secondary

• Glutes
• Core / abs

Alternatives

• Barbell Back Squat
• Leg Press