Goblet Squat
Gym Exercise Card
Equipment
The Goblet Squat is a lower-body exercise performed with a dumbbell, focusing on the quadriceps and glutes. It improves strength, stability, and mobility in the lower body. It is an effective exercise for building muscle and enhancing functional movement patterns.
How to do it
- Hold a dumbbell vertically in front of your chest with both hands under the top weight.
- Stand with feet shoulder-width apart, toes slightly pointed out.
- Lower your body by bending at the hips and knees into a squat position.
- Keep your chest up, back straight, and knees aligned with toes.
- Return to standing by driving through your heels.
Muscles worked
Primary Gluteus Maximus Quadriceps
Secondary Erector Spinae Gastrocnemius Hamstrings
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