The dumbbell goblet squat strengthens the gastrocnemius and soleus muscles while working the quadriceps, glutes, and hamstrings.
Similar to the lunge, the quadriceps, hamstrings, and glutes are the primary muscle groups in the dumbbell goblet squat, while the calf muscles assist in lifting the body from the squat position.
The dumbbell goblet squat improves hip and ankle mobility, which can help reduce back pain and injury risk.
Good mobility also improves exercise technique and promotes strength gains.
Stand with your feet shoulder-width apart and your toes pointed out 45 degrees.
Hold the head of a dumbbell with both hands and raise it to chest height.
Push back from your hips and lower your hips.
Squat until your elbows touch your knees.
Push through your heels and straighten your legs to return to a fully upright position.
Keep your upper body straight and avoid leaning forward too much.
Good posture helps protect your back and improve flexibility.
The knees and toes should be kept in the same direction, avoid knees buckling inward to prevent damage to the inner knee joint.
The knees should be directly above the ankles, and try to avoid knees exceeding toes to prevent knee sprains.
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