Goblet Squat – Dumbbell
Learn how to do Goblet Squat – Dumbbell with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Goblet Squat – Dumbbell is a Dumbbells exercise that primarily targets the Quadriceps, with secondary activation of the Glutes, Hamstrings. It has a MET value of 5.5, meaning a 70kg person burns approximately 193 calories in a 30-minute session..
How to Do Goblet Squat – Dumbbell
A squat variation where you hold a dumbbell vertically at chest level, enhancing core engagement and posture.
💡 Instructions:
Hold a dumbbell vertically with both hands under the top plate, close to your chest.
Stand with feet slightly wider than shoulder-width, toes pointed slightly outward.
Keep your chest up, brace your core, and bend your knees to lower into a squat.
Go down until your thighs are parallel to the ground (or slightly below if mobility allows).
Push through your heels to return to the starting position.
⚠️ Common mistakes:
Letting the dumbbell drift away from the chest.
Rounding the lower back at the bottom of the squat.
Allowing knees to cave inward.
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Start Free TrialMuscles Worked by Goblet Squat – Dumbbell
Equipment
- Dumbbells
Calories Burned Doing Goblet Squat – Dumbbell
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Goblet Squat – Dumbbell
- Type
- Dumbbells exercise
- Primary muscle
- Quadriceps
- Secondary muscles
- Glutes, Hamstrings
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Goblet Squat – Dumbbell
What muscles does Goblet Squat – Dumbbell work?
Goblet Squat – Dumbbell primarily targets the Quadriceps, with secondary engagement of the Glutes, Hamstrings.
How do you do Goblet Squat – Dumbbell correctly?
A squat variation where you hold a dumbbell vertically at chest level, enhancing core engagement and posture. 💡 Instructions: Hold a dumbbell vertically...
Is Goblet Squat – Dumbbell good for beginners?
Goblet Squat – Dumbbell has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Goblet Squat – Dumbbell?
Goblet Squat – Dumbbell requires: Dumbbells.
What are the benefits of Goblet Squat – Dumbbell?
Goblet Squat – Dumbbell strengthens the Quadriceps, engages the Glutes and Hamstrings.
What exercises are similar to Goblet Squat – Dumbbell?
Similar exercises to Goblet Squat – Dumbbell include Barbell Alternating Lunges, Barbell Bulgarian Split Squat, Barbell Front Squat, Barbell Low-Bar Squat.
Is Goblet Squat – Dumbbell better than Barbell Alternating Lunges?
Both Goblet Squat – Dumbbell and Barbell Alternating Lunges target the Quadriceps. Choose based on your available equipment and training goals.
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