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The Better Me

Exercise atlas

Dumbbells exercise

Goblet squat

Bend the hips and knees together, then stand against resistance. Hold a dumbbell at the chest while squatting between the knees.

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Movement
Squat
Difficulty
Beginner
Mechanics
Compound
Posture
Standing

Muscles involved

Equipment and setup

Required: Dumbbell.

  • Set the feet around shoulder width.
  • Brace the trunk before descending.

How to perform the movement

  1. Bend the knees and hips together.
  2. Reach a controlled depth.
  3. Stand while keeping the feet planted.

Technique cues

  • Track the knees with the toes.
  • Keep pressure across the whole foot.

Interactive preview

Movement guide

Rest position preview for Goblet squat

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