Goblet Squat

QuadsDumbbell

The goblet squat builds leg strength, targets your quads, and reinforces solid squat mechanics with a single dumbbell.

How to do it

1Cup one head of the dumbbell with both hands, hugging it vertically against your chest with elbows tucked in.

2Set your feet slightly wider than shoulder-width, toes turned out slightly. Keep your chest up and back flat.

3Sit back and down into a squat like you're sitting in a chair, sinking until your thighs are at least parallel to the floor.

4Drive your knees out in line with your toes and keep your heels glued to the floor, keeping the weight tight to your chest.

5Drive through your heels to stand up straight, finishing strong without locking out your knees at the top.

Common mistakes

Rounding your back: Keep your chest high and maintain a neutral spine from top to bottom.

Letting heels lift off the floor: Keep your entire foot planted to maintain balance and drive power through your heels.

Knee valgus (knees caving in): Push your knees outward so they track over your mid-foot throughout the movement.

Letting the dumbbell drift forward: Keep the weight pinned to your sternum to stay balanced over your center of gravity.

Breathing

Inhale on the way down into the squat, and exhale forcefully as you drive back up to standing.

Make it harder or easier

To make it easier: Squat down to a bench or box to control depth while building strength.

To practice technique: Start with bodyweight squats to master depth and balance before adding weight.

To make it harder: Grab a heavier weight or add a 2-second pause at the bottom of each rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.