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How To Do The Dumbbell Goblet Squat Exercise

The dumbbell goblet squat is a multi-joint exercise meant to strengthen and develop your legs and booty. The goblet squat exercise is a highly effective exercise that uses a system of muscle groups (to lift the weight) to really develop your hamstring, quadriceps (front of your upper legs) and booty.

I personally enjoy performing the dumbbell goblet squat because it really allows me to increase the intensity of my workout routine. It is a tough exercise and employs the use of your knees and hip joints. If you have problems with your knees, hips or lower back you will want to approach this exercise with caution.

How to do the dumbbell goblet squat exercise - Starting position

How to do the dumbbell goblet squat exercise - Squat position

Position for the dumbbell goblet squat exercise

Pick up a dumbbell and place both hands around one of its ends.  Curl the dumbbell up (using both hands) while gripping the top end of the dumbbell with your hands. Allow the bottom part of the dumbbell to hand down. The top part of the dumbbell should be resting on the palms of both your hands. Your feet should be shoulder width apart and your shoulders flush and square. Stand up straight and keep your head nice and level. Pick a spot on the wall that is level with your eyes and focus on that spot. The end of the dumbbell that you are grasping should be just below your chin.

Execution of the dumbbell goblet squat exercise

Slowly bend at your knees and “squat” down while keeping your back straight. Keep your eyes focused on the spot on the wall and squat down until your knees are just above parallel with the floor. Pause for a second or two in the squat position and squat back up to the start position. Repeat as needed.


Breathe in as you squat down and breathe out as squat upwards.

Important points for the dumbbell goblet squat exercise

·         Do not round your back. Keep your back straight and shoulders square.

·         If you find you are having difficulty squatting into position, try squatting down to a point where you are comfortable.

·         Don’t look down as this will throw off your balance and affect your posture and execution of the goblet squat exercise

·         If you are new to the goblet squat, try using no weight and practice the movement first before using a dumbbell.

Video for the dumbbell goblet squat exercise

Related Exercises:

Dumbbell Stair Step Up Exercise

Dumbbell Chair Squat Exercise

Wide Stance Goblet Squat Exercise

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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