Dumbbell Goblet Squat

The goblet squat is a squat holding one dumbbell vertically against your chest. The weight in front acts as a counterbalance, which makes an upright, deep squat easy to learn, so it is the best first squat for beginners and a useful high-rep finisher for everyone else.

Targets: Gluteus Maximus
Also works: Adductor Magnus, Soleus, Tensor Fasciae Latae
Equipment: Dumbbell
Level: Intermediate
Start with: 3 × 10-12, 60s rest

How to do it

Hold one end of a dumbbell in both hands at your chest, elbows pointing down.
Stand with your feet a little wider than your hips and your toes turned out slightly.
Sit down between your heels, keeping your chest up, until your elbows reach the inside of your knees.
Stand back up by driving through the whole foot.

Form cues

Elbows inside the knees at the bottom.
Keep the dumbbell touching the chest.
Spread the floor with your feet.

Common mistakes

Letting the dumbbell drift away from the chest, which tips you forward.
Heels rising at the bottom. Widen the stance or turn the toes out more.
Stopping above parallel when there is no reason to. The goblet squat makes depth easy; use it.

Where this fits in a week

Dietly Fit scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your gluteus maximus is what needs the work, not because it was next on a list.

More quadriceps movements

Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.