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Quads ยท Squat

Goblet Squat

A compound squat exercise for the quads and glutes, done with a dumbbell. It also works the abs and adductors.

Dumbbell Compound Reps and weight Also called: db goblet squat, kb goblet squat

Muscles worked

Primary

Quads and Glutes

Do most of the work.

Secondary

Abs and Adductors

Help during each rep.

  • QuadsFront of the thighsPrimary
  • GlutesHips and seatPrimary
  • AbsFront of the trunkSecondary
  • AdductorsInner thighsSecondary

How to do it

  1. Pick your dumbbells. Choose a weight you can control for every rep of the set.
  2. Brace, then sit down between the hips, knees tracking over the toes.
  3. Keep the whole foot planted and the chest up.
  4. Drive up through the mid-foot at the same speed as you lowered.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Heels lifting. Keep the whole foot planted.
  • Knees caving in. Knees track in line with the toes.
  • Dropping fast and bouncing. Lower at the same speed you come up.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.