Dumbbell Goblet Squat
Named after the dumbbells are held between the hands like goblets.
The dumbbell goblet squat is a combination of the dumbbell sumo squat and the traditional dumbbell squat, combining biomechanical aspects of both.
The dumbbell goblet squat is often used by those with limited training equipment or as a way to strengthen the quadriceps and core muscles compared to the regular squat.
Targeted Muscles
The dumbbell goblet squat works the quadriceps, glutes, and hamstrings equally.
In addition, the position of the weight over the front of the torso requires more stabilizing muscle recruitment.
Exercise Benefits
The dumbbell goblet squat has many of the same benefits as the traditional dumbbell squat - it is a well-rounded exercise for lower body strength and muscle mass.
In addition, it can be used as a more spine-friendly alternative to other squat variations that place the weight on the back.
Steps
1. Stand with your feet slightly wider than hip width apart and hold one end of a dumbbell in each hand at chest height.
Contract your core muscles, keep your spine neutral, and head forward.
2. Push your hips back while bending your knees.
The dumbbells should continue to be at chest level, with your elbows between your legs at maximum squat depth.
3. Once you reach parallel depth or below, push through your heels and return to the starting position.
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