Dumbbell Goblet Squat

Muscles worked by the Dumbbell Goblet Squat

Primary

GlutesGluteus MaximusQuadsQuadriceps Femoris

Secondary

AdductorsHip AdductorsHamstringsHamstring MusclesAbsRectus Abdominis

Also called: glute, glutes, gluteus maximus, buttocks, butt, quad.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Dumbbell Goblet Squat

1. Stand with your feet slightly wider than shoulder-width and your toes turned out a little.
2. Hold one dumbbell vertically at your chest, with both hands cupped under the top end and your elbows pointing down.
3. Brace your trunk and sit your hips back and down, keeping your chest tall and the dumbbell close to your body.
4. Lower until your thighs are at least parallel to the floor, with your knees tracking over your toes and your heels flat.
5. Pause briefly in the bottom position, then drive through your whole foot to stand back up.
6. Repeat for the planned repetitions without letting the dumbbell drift away from your chest.

Form tips

• Keep your elbows inside your knees at the bottom; they can lightly press the knees out and help you sit deeper.
• Let the dumbbell stay at the chest rather than sinking toward your stomach, or your back will round to compensate.
• If your heels lift, raise them on a small plate or turn your toes out a little more until you can stay flat.

At a glance

Dumbbell Goblet Squat in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Balance Dome Squat
• Balance Dome Squat Hold
• Banded Squat
• Barbell Back Squat
• Barbell Box Squat
• Barbell Bulgarian Split Squat
• Barbell Isometric Squat Hold
• Barbell Zercher Hold

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "db-goblet-squat",
  "name_en": "Dumbbell Goblet Squat",
  "name_de": "Kurzhantel Goblet Squat",
  "name_es": "Sentadilla Goblet con Mancuerna",
  "description_en": "A beginner-friendly squat with one dumbbell held upright against the chest. The weight in front of you counterbalances your body, so it is easy to sit deep with an upright torso while the quadriceps and glutes do the work.",
  "description_de": "Eine anfängerfreundliche Kniebeuge mit einer Kurzhantel, die aufrecht vor der Brust gehalten wird. Das Gewicht vor dir gleicht deinen Körper aus, sodass du leicht tief mit aufrechtem Oberkörper in die Hocke gehst, während Quadrizeps und Gesäßmuskeln die Arbeit leisten.",
  "description_es": "Una sentadilla apta para principiantes con una mancuerna sujeta en vertical contra el pecho. El peso delante de ti contrarresta el de tu cuerpo, así que es fácil bajar profundo con el torso erguido mientras los cuádriceps y los glúteos hacen el trabajo.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "dumbbell",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus",
    "quadriceps"
  ],
  "secondary_muscles": [
    "adductors",
    "hamstrings",
    "rectus_abdominis"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "leg_day",
    "shoulder_safe",
    "lower_back_safe",
    "no_axial_load",
    "knee_safe"
  ],
  "variation_group": "squat",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand with your feet slightly wider than shoulder-width and your toes turned out a little.",
    "Hold one dumbbell vertically at your chest, with both hands cupped under the top end and your elbows pointing down.",
    "Brace your trunk and sit your hips back and down, keeping your chest tall and the dumbbell close to your body.",
    "Lower until your thighs are at least parallel to the floor, with your knees tracking over your toes and your heels flat.",
    "Pause briefly in the bottom position, then drive through your whole foot to stand back up.",
    "Repeat for the planned repetitions without letting the dumbbell drift away from your chest."
  ],
  "instructions_de": [
    "Stelle dich etwas breiter als schulterbreit hin, die Zehen leicht nach außen gedreht.",
    "Halte eine Kurzhantel senkrecht vor der Brust, beide Hände unter dem oberen Ende gewölbt und die Ellbogen nach unten zeigend.",
    "Spanne den Rumpf an und schiebe die Hüfte nach hinten und unten, die Brust aufrecht und die Kurzhantel nah am Körper.",
    "Gehe nach unten, bis die Oberschenkel mindestens parallel zum Boden sind, die Knie über den Zehen und die Fersen flach am Boden.",
    "Halte kurz in der unteren Position inne und drücke dich dann über den ganzen Fuß wieder nach oben.",
    "Wiederhole für die geplante Anzahl an Wiederholungen, ohne dass die Kurzhantel von der Brust wegwandert."
  ],
  "instructions_es": [
    "Ponte de pie con los pies algo más separados que el ancho de los hombros y las puntas ligeramente hacia fuera.",
    "Sujeta una mancuerna en vertical a la altura del pecho, con ambas manos en forma de copa bajo el extremo superior y los codos apuntando hacia abajo.",
    "Contrae el tronco y lleva las caderas hacia atrás y abajo, manteniendo el pecho elevado y la mancuerna cerca del cuerpo.",
    "Baja hasta que los muslos queden al menos paralelos al suelo, con las rodillas en línea con las puntas de los pies y los talones apoyados.",
    "Haz una breve pausa en la posición baja y luego empuja con todo el pie para volver a ponerte de pie.",
    "Repite el número de repeticiones previsto sin dejar que la mancuerna se separe del pecho."
  ],
  "tips_en": [
    "Keep your elbows inside your knees at the bottom; they can lightly press the knees out and help you sit deeper.",
    "Let the dumbbell stay at the chest rather than sinking toward your stomach, or your back will round to compensate.",
    "If your heels lift, raise them on a small plate or turn your toes out a little more until you can stay flat."
  ],
  "tips_de": [
    "Halte die Ellbogen unten innerhalb der Knie; sie können die Knie leicht nach außen drücken und dir helfen, tiefer zu sitzen.",
    "Lass die Kurzhantel an der Brust, statt sie Richtung Bauch sinken zu lassen, sonst rundet sich dein Rücken zum Ausgleich.",
    "Heben sich deine Fersen, lege sie auf eine kleine Hantelscheibe oder drehe die Zehen etwas weiter nach außen, bis du flach stehen kannst."
  ],
  "tips_es": [
    "Mantén los codos por dentro de las rodillas abajo; pueden empujar ligeramente las rodillas hacia fuera y ayudarte a bajar más.",
    "Deja la mancuerna a la altura del pecho en lugar de dejarla hundirse hacia el estómago, o la espalda se redondeará para compensar.",
    "Si se te levantan los talones, apóyalos sobre un disco pequeño o abre un poco más las puntas de los pies hasta que puedas mantenerlos apoyados."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/db-goblet-squat-start.webp",
      "peak": "images/flat/db-goblet-squat-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "db-goblet-squat");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.