How to do the Dumbbell Goblet Squat
Hold one dumbbell vertically against your chest with both hands.
Stand with feet slightly wider than shoulder width.
Squat deep between your knees, keeping your chest up and your elbows inside your knees.
Drive through the floor to stand up.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Dumbbell Goblet Squat doesn’t suit your gym or your joints.
Train smarter
- Getting back into the gym after a break: a 4-week planGetting back into the gym after a break: how much muscle and strength you lose, how muscle memory helps, and a 4-week plan that avoids crippling soreness.
- Dumbbell only workout plan: 4-day program for muscleA complete dumbbell only workout plan for home or a crowded gym: 4-day upper/lower program, a 3-day option, how to progress with fixed dumbbell jumps.
- First time at the gym: what to bring, do and expectFirst time at the gym? What to bring, what to wear, a simple first workout you can follow step by step, and what to expect in the days after your first session.
