How to Do Dumbbell Goblet Squat

Form Cues

1. 1

   Hold the dumbbell at chest height, keep chest up

2. 2

   Knees tracking over toes throughout the descent

3. 3

   Use your elbows to gently push your knees out as you descend — a built-in cue this grip provides

4. 4

   Squat between your knees, not over them, keeping the weight close to your torso

Common Mistakes

• ●

  Letting the chest fall forward — shifts load to lower back and reduces quad and glute engagement

• ●

  Holding the dumbbell too low, away from the chest — this pulls you forward and defeats the counterbalance effect

• ●

  Rising up onto the toes at the top — drive through the whole foot, especially the heels