Dumbbell Goblet Squat - Sure Fire Exercise to Build Your Legs

Dumbbell Goblet Squat – Sure Fire Exercise to Build Your Legs

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 Exercise Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Adductor Magnus, Quadriceps, and Soleus
  • Equipment: Dumbbell
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic or Auxiliary

Dumbbell Goblet Squat Procedure

  • 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.

Muscles Used

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


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.

Get More Bodybuilding Tips Here.

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.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell Goblet Squat Recap

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.

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