Exercises

Dumbbell goblet squat

Squat with one dumbbell close to your chest. Your quads work with your glutes and other muscles.

Goblet squat with one vertical dumbbell held close to the chest, feet flat and knees aligned with the toes.

Dumbbell

Source: PureGym · Goblet Squat

Step by step

  1. Stand about shoulder width apart, toes slightly outward. Hold one dumbbell securely at your chest.
  2. Brace your torso and bend hips and knees together.
  3. Lower with control, keeping the whole foot planted and knees following the toes.
  4. Push through both feet to stand. Keep the weight close to your body.

Common mistakes

  • Letting the heels lift or knees collapse inward.
  • Rounding the back or letting the dumbbell drift forward.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.