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Goblet Squat Superset With The Single Dumbbell Stiff Leg Deadlift

Without question, this is one of the more efficient and effective leg building combinations you can perform at home. The main reason is that this superset uses two compound movements which will employ just about every major muscle group in the body. The end result is a much more efficient muscle building and fat burning effect. The first exercise is called the goblet squat and this movement will target the quadriceps, hamstrings, butt, hips and lower back.

The second movement, called the dumbbell stiff leg deadlift will target the hips, hamstrings and butt. When done separately, these are very effective leg building exercises. When performed together as a superset, this is an unbeatable leg development combination. It’s a challenging combination but it is well worth the effort!

We are going to use a variation of the stiff leg deadlift and use a single dumbbell instead of the traditional two dumbbells. This is a different approach but an interesting one! I'm sure you'll love it. 

If you don’t know what a superset is, please see our page called “what is a superset”.  

Superset Exercise #1 - The Goblet Squat

Position for the dumbbell goblet squat exercise

Lay one dumbbells in front of you. Stand in front of the dumbbells. Retract your shoulders and puff your chest out. Stand up straight and keep your head level.

Execution of the dumbbell goblet squat exercise

Bend at the knees (not the waist) and pick up the dumbbells. Stand up straight and bring the dumbbell in front of you at the waist level. Lift the dumbbell up towards your chin and turn it so the head of the dumbbell is in between both of your palms. The bottom end of the dumbbell should be pointing down. Both of your elbows should be bent to close to 90 degrees.

Keep your back straight and bend at the knees squatting down until your thighs are just above parallel (with the ground). Pause for a moment and squat back up squeezing your buttock and hamstrings in the top position. Repeat the movement.

As soon as you’ve completed the exercise lower the dumbbell to your waist and get ready for the single dumbbell stiff leg deadlift.

Superset Exercise #2 - Single Dumbbell Stiff Leg Deadlift

Position for the dumbbell stiff leg deadlift exercise

Keep your shoulders retracted and chest out. Your feet should be about 3 to 4 inches apart. Your back should be straight, head level and eyes forward. Keep a slight bend in your knees. Hold the dumbbell with both hands at waist level. 

Execution of the dumbbell stiff leg deadlift exercise

Slowly bend at the waist until you feel a slight stretch in your hamstrings. The dumbbell should be just below your knees. Pause for a moment concentrate on using your hamstrings, hips and butt to propel you back to the starting position. Squeeze your butt and hamstrings once you in the starting position (top).

Repeat this movement for the desired amount of repetitions.  


Dumbbell goblet squat: Breathe in as squat down and breath out as you squat back up to the start position.
Dumbbell stiff leg deadlift: Breathe in as you lower the dumbbell down and breath out as you return back to the start position

Important points.

·         This is a superset exercise so no resting once your completed the first exercise (dumbbell stiff leg deadlifts) – immediately perform the second superset (hip thrusts).

·         Don’t be tempted to look down for the squat or the stiff leg deadlift. Doing so will throw off your balance and mechanics affecting your posture.  

·         Keep your shoulders retracted in the back and down position.

·         To get the most benefit from both exercises, really squeeze your butt, hips and hamstrings after your returned to the start position.

·         If you can’t squat to just above parallel try doing ¼ squats (squatting a ¼ of the way down).

·         You can also do a wide stance goblet squat which will put more emphasis on your hips and butt. See the exercise here.

Video for the dumbbell stiff leg deadlift / goblet squat superset

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.

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