Goblet Squat with Dumbbell: Form, Benefits & Expert Tips 

The goblet squat with dumbbell is an exercise that finds itself in many exercise routines, and this is for good reason. 

This movement is surprisingly effective for muscle and strength gains as well as general longevity, and once you know how to perform it correctly, you will have an incredible exercise to add into your arsenal. 

Let’s get right into it and take a look at the goblet squat with dumbbell. 

Dumbbell Goblet Squat Overview 

The dumbbell goblet squat is a versatile and effective lower body exercise that targets your quads, glutes, and core muscles. 

It involves holding a dumbbell close to your chest while performing a deep squat motion. 

This exercise not only helps build size and strength in your legs but also enhances your overall lower body stability and balance. 

How to Do a Goblet Squat the Right Way 

  1. Stand with your feet shoulder-width apart and toes pointing slightly outward. 
  2. Hold a dumbbell vertically with both hands, close to your chest. Your elbows should be pointing down and slightly inside your knees. 
  3. Keep your chest up, shoulders back, and core engaged. 
  4. Initiate the squat by pushing your hips back and bending your knees. 
  5. Lower your body until your thighs are at least parallel to the ground or lower, ensuring your knees don’t extend beyond your toes. 
  6. Pause briefly at the bottom, then push through your heels to return to the starting position. 
  7. Repeat for the desired number of reps. 

How To Do The Dumbbell Goblet Squat 


  • One dumbbell with an appropriate weight for your fitness level. 


  1. Choose a dumbbell that allows you to maintain proper form throughout the exercise. 
  2. Stand with your feet shoulder-width apart, ensuring you have enough space to perform the squat motion. 


  1. Hold the dumbbell vertically with both hands, close to your chest. 
  2. Perform the squat as described in the “How to Do a Goblet Squat the Right Way” section. 
  3. Maintain a controlled and steady pace during the entire movement. 


Start with a lighter dumbbell to focus on mastering the proper form. As you become more comfortable and confident, gradually increase the weight while ensuring your technique remains impeccable. 

Dumbbell Goblet Squat Video Exercise Guide

Link: How to Perform Dumbbell Goblet Squat – YouTube 

Goblet Squat Vs. Back Squat 


In the goblet squat, you hold the weight close to your chest, which shifts the center of gravity forward. 

This can engage your core more intensely and allow you to maintain an upright torso. 

On the other hand, the back squat places the weight on your upper back, requiring a more vertical torso and engaging more muscles in the posterior chain. 


 Goblet squats are easier to learn and perform, making them suitable for beginners or those with limited mobility. Back squats, especially with a barbell, can be more challenging to master and might require more equipment. 

Goblet Squat Exercise Benefits 

1. Size And Strength Gains 

The goblet squat is an excellent exercise for building lower body strength and size. By engaging multiple muscle groups, it promotes balanced muscle development, making it ideal for both beginners and advanced lifters. 

2. Reduced Risk Of Injury 

Since the goblet squat encourages a more upright torso position, it can place less stress on the lower back compared to some other squat variations. This reduced lumbar stress may help lower the risk of injury, especially for individuals with back issues. 

3. Convenience

 The goblet squat requires minimal equipment, making it convenient for both home and gym workouts. A single dumbbell is all you need to get an effective lower body workout. 

Where To Find The Best Weights 

When looking for the best weights for your goblet squats, consider using adjustable dumbbells that allow you to modify the weight according to your strength level. These are available in most fitness stores or online retailers. 

Opt for weights that challenge you without compromising your form. 

How To Add A Goblet Squat To Your Routine 

  1. Warm up: Start with some dynamic stretches and light cardio to prepare your body for exercise. 
  2. Perform the goblet squat as the primary lower body exercise in your routine. Aim for 3-4 sets of 8-12 repetitions. 
  3. Add variety: Combine goblet squats with other lower body exercises to create a well-rounded leg workout. For example, include lunges, deadlifts, and calf raises in your routine. 
  4. Rest and recovery: Allow your muscles to recover between workouts. Aim to train your lower body 2-3 times per week with at least one day of rest between sessions. 

Common Mistakes To Watch For 

Your Torso Doesn’t Remain Upright 

Maintain an upright torso throughout the movement to ensure proper engagement of your quads and glutes. Leaning too far forward can put unnecessary stress on your lower back. 

Your Knees Fall In (Or Out) 

Keep your knees in line with your toes during the squat. Allowing them to collapse inward or push too far outward can strain the knee joint. 

Other Range of Motion/Poor Form Issues 

1. Rounding Your Back and Not Utilising The Glutes

Avoid rounding your back when performing the goblet squat with dumbbell, as this can lead to back strain. Keep your chest up and maintain a neutral spine throughout the movement. 

This is especially important when doing the single dumbbell overhead squat. 

2. Shifting Your Weight Too Far Forward 

Keep your weight balanced evenly on your feet throughout the squat. Shifting too far forward can cause instability and compromise your form. 

3. Completing Partial Reps 

Perform full-range-of-motion squats to fully engage the targeted muscles. Going only halfway down limits the exercise’s effectiveness. 

Dumbbell Goblet Squat Tips 

  • Focus on your breathing: Inhale as you lower into the goblet squat with dumbbell and exhale as you push back up. 
  • Engage your core: Keep your abs tight throughout the movement to support your spine and maintain stability. 
  • Mind your knees: Be conscious of your knee position and ensure they stay aligned with your toes. 

Muscles Worked By The Dumbbell Goblet Squat 

Primary Muscle Groups: 


The quadriceps are the primary muscles targeted during the goblet squat. These muscles help extend your knees during the upward phase of the movement. 

Secondary Muscle Groups: 

While the goblet squat primarily focuses on the quads, it also engages the following muscle groups to a lesser extent: 

  1. Glutes: The gluteus maximus and medius help with hip extension and stabilization during the squat. 
  2. Hamstrings: The hamstrings aid in knee flexion and hip extension during the squatting motion. 
  3. Calves: The calf muscles assist in maintaining balance and stability throughout the exercise. 

Dumbbell Goblet Squat Variations 

1. Kettlebell Goblet Squat 

Instead of using a dumbbell, hold a goblet squat kettlebell close to your chest with both hands and perform the squat in the same manner. Kettlebells have a unique shape, which might provide a different feel during the exercise. 

2. Medicine Ball Goblet Squat 

Hold a medicine ball close to your chest as you perform the squat. The unstable nature of the medicine ball adds an additional challenge to your core and balance. 

3. Alternative Goblet Squats 

Experiment with other weighted objects such as a sandbag or a heavy household item to add variety to your goblet squat routine. 

Dumbbell Goblet Squat Alternatives 

1. RFE Split Squat 

The Rear Foot Elevated (RFE) Split Squat targets each leg individually, allowing for balanced development and improved stability. 

2. Alternating Lunges 

Performing alternating lunges with dumbbells helps target the quads, hamstrings, and glutes while enhancing balance and coordination. 

3. Dumbbell Jump Squat 

Incorporate jump squats with dumbbells (also known as the dumbbell frog squat to add explosive power to your lower body workout. 

4. Sumo Squat  

The sumo squat hits all the same muscles as the goblet squat with dumbbell but can be loaded heavier. 

The goblet squat vs sumo squat is a common topic for debate, but both are great exercises.

5. Bulgarian split squat

The Bulgarian split squat is a fantastic exercises that is incredibly effective yet more challenging.

If you want a challenge, try incorporating Bulgarian split squats into your routine.

Looking For an Intense Lower Body Workout? 

If you’re seeking an intense lower body workout, consider combining various squat variations, lunges, and other lower body exercises into a well-structured routine. Always prioritize proper form and gradually increase the intensity and weight to avoid injury and achieve the best results. 

Goblet Squat With Dumbbell – FAQs 

What Does Dumbbell Goblet Squat Work? 

The dumbbell goblet squat works the glutes, quads, and calves. 

What Weight Dumbbells For Goblet Squat? 

The best dumbbell weight for the goblet squat when first starting out is whatever weight you can do 8-12 reps with while having good form. 

For most beginners, this will be around 25-50 pounds. 

Is Goblet Squat or Dumbbell Squat Better? 

Neither the goblet squat or the dumbbell squat is better than the another. 

The differences between these two exercises as well as the dumbbell sumo squat are statistically insignificant, so you should just do the one you prefer the most. 

Can You Goblet Squat With Two Dumbbells? 

Yes, you can goblet squat with two dumbbells. 

Simply hold a dumbbell in each hand around your chest. 

What Are The Disadvantages Of Goblet Squats? 

The disadvantages of goblet squats are that you cannot grow your legs as efficiently as other squats and that they are not very good for progression. 

Can Goblet Squats Build Big Legs? 

Yes, goblet squats can build legs providing you are following good goblet squat form and are incorporating progressive overload. 

However, growing big legs with goblet squats is not very realistic, as it is hard to use enough weight to fully fatigue your legs and allow muscle growth. 

We hope you have found this article useful! 

If you decide to include the goblet squat with dumbbell in your routine and take into consideration all of the advice and pointers we have given you, you will not regret it. 

For more fitness info, head over to MovingForwards

Scroll to Top