Dumbbell Goblet Squat
Squat holding a dumbbell or kettlebell against your chest.
- Primary muscleQuads
- Also worksGlutes
- EquipmentDumbbells and kettlebell
- TypeCompound
- MovementSquat
- LevelIntermediate
- Quads
- Glutes
- Dumbbells and kettlebell
How to do the Dumbbell Goblet Squat
4 steps, in the order you do them.
- Hold a dumbbell upright or a kettlebell against your chest with both hands, elbows down.
- Stand with your feet a little wider than your shoulders and your toes pointing out.
- Lower with your torso upright until your elbows are between your knees.
- Stand up by pushing through your whole foot.
Muscles worked
Common Dumbbell Goblet Squat mistakes
What goes wrong most often when you do the Dumbbell Goblet Squat, and how to fix it.
You hold the dumbbell horizontally and it slips out of your hands.
Stand it vertically and cup the top plate with both palms, like a goblet.
Your heels lift when you try to go deeper.
Go down only as far as your heels stay planted. If your ankles are tight, put a thin plate under each heel.
On the way up, the dumbbell drifts forward and bends your torso.
Drive through your whole foot and lift your chest first, with the dumbbell still against your sternum.
Alternatives to the Dumbbell Goblet Squat
They work the quads with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 7 of the 36 routines.
- Beginners3 × 10–12
- Experienced3 × 10–12
- Rest0:45 to 2:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Beginner Full Body 2 Days | Beginner | 3 × 8–12 | 2:00 |
| Back to the Gym 3 Days | Beginner | 2 × 10–15 | 1:30 |
| Express Full Body 3 Days | Beginner and intermediate | 3 × 10–12 | 1:30 |
| Home with Dumbbells 4 Days | Beginner and intermediate | 3 × 10–12 | 2:00 |
| Upper-lower density 4 days | Intermediate | 3 × 10–12 | 1:15 |
| Full body density 3 days | Beginner and intermediate | 3 × 10–12 | 0:45 |
| Metabolic circuit 3 days | Beginner and intermediate | 3 × 10–12 | 1:00 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Dumbbell Goblet Squat
- Beginner Full Body 2 Days2 days · 50 min · BeginnerSee routine →
- Back to the Gym 3 Days3 days · 45 min · BeginnerSee routine →
- Express Full Body 3 Days3 days · 35 min · Beginner and intermediateSee routine →
More quads exercises
Air SquatQuads · Bodyweight
Front SquatQuads · Barbell and rack
Belt SquatQuads · Machine
Back SquatQuads · Barbell and rack
Frequently asked questions
What muscles does the Dumbbell Goblet Squat work?
The Dumbbell Goblet Squat works mainly the quads. It also works the glutes and the core.
How many sets and reps should I do?
In Mobbe routines, beginners do 3 sets of 10 to 12 reps with a minute and a half of rest. With more experience, 3 sets of 10 to 12 reps with 1 minute and 15 seconds of rest.
Which routines include the Dumbbell Goblet Squat?
It appears in 7 of the 36 Mobbe routines, such as Beginner Full Body 2 Days, Back to the Gym 3 Days, and Express Full Body 3 Days.