Dumbbell Goblet Squat: Sure Fire Exercise to Build Your Legs

Man Performing Dumbbell Goblet Squat

The Dumbbell Goblet Squat is an ideal strength building exercise to workout your glutes. Would you want to have great technique and get stronger gluteus maximus? You want to implement this step by step guide for you to commence straight away.

Dumbbell Goblet Squat Summary

  • Primary Muscles: Gluteus Maximus
  • Secondary Muscles: Adductor Magnus, Quadriceps, and Soleus
  • Equipment: Dumbbell
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic or Auxiliary
Graphic image of a fit man performing alternate cable triceps extensions.

Dumbbell Goblet Squat Instructions

  • Get started by selecting a dumbbell and holding it in a goblet grip, this is with both hands palms up under onesie of the dumbbell with the handle below your palms.
  • Now, get in to a good wide squat stance, goblet squats are more similar to sumo squats in the feet position.
  • Next squat down, keeping the dumbbell at your chest, try to get as low as you can comfortably without bending forward.
  • Then, pause briefly at the bottom and don’t bounce, and press back up to a standing position.
  • Repeat until you have achieved a entire set.

Video Tutorial

The Goblet Squat Exercise Guide - The Proper Form, Sets & Routine Tutorial

Dumbbell Goblet Squat Muscles

Target (Agonist)

  • Gluteus Maximus


  • Adductor Magnus
  • Quadriceps
  • Soleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Gluteus Medius
  • Gluteus Minimus
  • Levator Scapulae
  • Obliques
  • Quadratus Lumborum
  • Tibialis Anterior
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • None
Image of the skeletal muscular system with the muscles used in the dumbbell goblet squat exercise highlighted in red and the rest in blue.

Benefits of Dumbbell Goblet Squat

The Dumbbell Goblet Squat is a great exercise for strengthening the Gluteus Maximus, the largest and most powerful muscle in the body. This exercise targets the entire lower body including the glutes, hamstrings, and quadriceps. The goblet squat also provides a great core workout, as it requires you to keep your torso upright and your spine in a neutral position throughout the movement. By performing this exercise, you can effectively strengthen your glutes, improve your posture, and increase your overall lower body strength. Additionally, by using a dumbbell in this exercise, you can add resistance and challenge your muscles even more.

Tips for Performing Dumbbell Goblet Squat

If you want to generate the optimal muscle growth, you must use these powerful tips. Most Importantly, whenever you would like to avoid getting injuries, you ought try these tips.

  • Perform A Correct Warm-Up Before You Start To Add Your Weight. Not suitably warming up executing a proper warm up is the leading cause of injuries.
  • Do Power Sets. Is where you do a set of a pair of distinctive exercises consecutive. Now there are a couple of key strategies to undertake power sets, primary is to target on a single muscle. The second is to target on the opposite muscle.
  • Concentrate On The Way You Breath. With this and most exercises breathing is important. You should certainly be breathing out during your primary muscle constriction and breathing in when your primary muscles are relaxing.
  • Never Fail To Incorporate Maximum Range Of Motion. Using full range of motion you can ensure that you strain the complete muscle and that you preserve your flexibility.

Benefits and Tips Video

Goblet Squat Benefits | Are Goblet Squats Effective?

Frequent Mistakes To Avoid

You must stay clear of these basic errors to build and maintain quality form and see rapid gains. Additionally, when you eliminate these problems you will prevent the odds of having injuries.

  • You’ll Do Better To Not Speed Through Your Exercise Session. Any time you speed through your work out you are inclined to have poor form and accidental injuries.
  • You Must Not Trai By Yourself. Your workout partner can be an excellent driving force. Your partner may be also useful spotter.
  • Stop Trying To Make It To Easy. Your main way to get gains is to challenge yourself.

Variations and Complementary Exercises

If you’re looking for variations, complementary, or alternative exercises for the Dumbbell Goblet Squat, here are some great options to consider:

Graphic image of Barbell Sumo Squat.

Barbell Sumo Squat: The Barbell Sumo Squat is an excellent complementary or alternative exercise to the Dumbbell Goblet Squat. It is a compound exercise that primarily targets the quadriceps, glutes, and inner thigh muscles. This exercise is performed by setting up a barbell on the floor in front of the body, while the feet are placed wide apart in a sumo stance. From this position, the lifter should descend into a deep squat, ensuring the back remains flat, and then drive through the heels to return to the standing position. By performing the Barbell Sumo Squat, lifters can strengthen their legs and improve their overall mobility and stability.

Graphic image of Barbell Zercher Squat.

Barbell Zercher Squat: The Barbell Zercher Squat is an excellent alternative or complementary exercise to the Dumbbell Goblet Squat. This exercise requires the barbell to be held in the crooks of your elbows as you squat down. It can help to increase your core stability and strength as you squat, which makes it ideal for those looking to improve their overall squat performance. Additionally, it also helps to engage the upper back muscles, making it a great exercise to improve posture and reduce back pain. The Barbell Zercher Squat is a great way to add variety to your workout and challenge yourself in new ways.

Graphic image of Bulgarian Half Squat With Band.

Bulgarian Half Squat With Band: The Bulgarian Half Squat with Band is an effective and complementary exercise to the Dumbbell Goblet Squat. This exercise is performed by standing with feet shoulder width apart with a band looped around the feet. Keeping the chest up, slowly squat down until the thighs are parallel to the ground. This exercise helps to strengthen and activate the glutes, quads, and hamstrings to create a stronger foundation for the Dumbbell Goblet Squat. It is an excellent alternative for those who may not have access to dumbbells or who may be looking for an easier variation of the Goblet Squat.

Check Out These Top Dumbbell Exercises

Graphic image of Dumbbell Half Squat.

Dumbbell Half Squat: The Dumbbell Half Squat is an effective lower body exercise that can be used as a complementary or alternative exercise to the Dumbbell Goblet Squat. To perform the Dumbbell Half Squat, stand with your feet slightly wider than hip-width apart, holding a pair of dumbbells at your sides. Bend your knees and lower your hips until your thighs are parallel to the floor, then return to the starting position. This exercise targets the glutes, quads, and hamstrings, and strengthens the stabilizing muscles of the hips and core. Additionally, the Dumbbell Half Squat provides a challenge to balance and helps increase overall lower body strength and power.

Graphic image of Dumbbell Squat.

Dumbbell Squat: Dumbbell Squat is an excellent alternative or complementary exercise to Dumbbell Goblet Squat. It targets the same muscles in the lower body but in a slightly different way. To perform a Dumbbell Squat, hold a dumbbell in each hand and stand with your feet hip-width apart. Lower your body down as if you’re sitting in a chair while keeping your back straight and your weight on your heels. Push through your heels to stand up and repeat. This exercise is great for building strength and endurance in the quads, glutes, and hamstrings.

Graphic image of Lever Full Squat (Machine).

Lever Full Squat (Machine): The Lever Full Squat (Machine) is an excellent alternative or complementary exercise to the Dumbbell Goblet Squat. This machine works the same muscles as the dumbbell goblet squat, but instead of having to balance a weight in your hands, you are supported and balanced by the machine. The lever full squat also allows you to adjust the weight depending on your strength and goals. This makes it a great exercise for any level of fitness, from beginners to advanced lifters. Additionally, the leverage provided by the machine takes off some of the stress on your joints, allowing you to focus more on targeting your muscles without worrying about injury.

Opposing Complementary Exercises

To supplement the Dumbbell Goblet Squat, there are a few exercises that can be added to the routine. These exercises focus on working the opposing muscle groups to the ones used in the Dumbbell Goblet Squat. This will create balance in the body and lead to more effective results. The following exercises are recommended for a complete workout:

Graphic image of Smith Machine Squat.

Smith Machine Squat: The Smith Machine Squat is a great complimentary exercise to the Dumbbell Goblet Squat. It works the same muscle groups, but in an opposing manner. The Smith Machine Squat targets the quads and glutes while the Dumbbell Goblet Squat focuses on the hamstrings and glutes. Both exercises are great for strengthening the lower body and increasing overall stability. However, the Smith Machine Squat is great for those who are unable to perform the full range of motion with a traditional barbell squat. The Smith Machine Squat also allows for increased safety and control when performing the exercise.

Graphic image of Smith Machine Zercher Squat.

Smith Machine Zercher Squat: The Smith Machine Zercher Squat is an excellent exercise to complement the Dumbbell Goblet Squat. This exercise works the same muscle groups as the Dumbbell Goblet Squat, but with a different emphasis. While the Dumbbell Goblet Squat works the quads and glutes, the Smith Machine Zercher Squat works the hamstrings and lower back. Additionally, the Zercher Squat places more load on the core muscles, which helps to improve stability and balance. By performing both exercises, you can achieve a balanced and effective lower body workout.

Graphic image of Squat Jump.

Squat Jump: Squat jumps are an excellent complement to the exercise dumbbell goblet squat, as they work the opposing muscle group. Squat jumps involve standing with feet hip-width apart, and then quickly jumping up and down while keeping the knees bent and the torso upright. This explosive movement targets the glutes and quads, while the dumbbell goblet squat focuses more on the hamstrings and inner thighs. By combining these two exercises, you can get a full-body workout that works all of the major muscle groups in your lower body.


You ought to at this instant be ready to carryout dumbbell goblet squat perfectly. Right now your future phase is to perform dumbbell goblet squat as apiece of a regular exercise system to build up your Gluteus Maximus.

References: Wikipedia | ExRx.net | PubMed.gov

Pin image for dumbbell goblet squat post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

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