Dumbbell Goblet Squat
10 reps
Hold one dumbbell at your chest and squat down and up.
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QUADS
Dumbbell Goblet Squat
A front-loaded squat holding a single dumbbell vertically at your chest. Because the weight sits in front, it needs less upper-body mobility than a barbell front squat while still hammering the quads and keeping your torso tall.
How to do it
- 1
Stand with feet shoulder-width apart, holding a dumbbell upright at chest height.
- 2
Bend your hips and knees to lower into the squat, keeping the dumbbell at your chest.
- 3
Send your hips back first, then bend your knees to drop down.
- 4
Keep your chest up and your spine neutral at the bottom.
- 5
Drive back up to standing and repeat for your target reps.