The Dumbbell Goblet Squat is a lower body exercise that primarily targets the quadriceps, glutes, and hamstrings. It also engages the core muscles for stability and balance. This exercise is a variation of the traditional squat that involves holding a dumbbell close to your chest, resembling a goblet, hence the name.
How to perform
To perform a Dumbbell Goblet Squat, follow these steps:1. Start by holding a dumbbell with both hands at chest level, close to your body.
2. Stand with your feet shoulder-width apart, toes slightly pointing outwards.
3. Keep your chest up, shoulders back, and core engaged.
4. Lower your body down by bending your knees and pushing your hips back, as if you are sitting back into a chair.
5. Keep your chest up and your back straight throughout the movement.
6. Lower down until your thighs are parallel to the ground, or as low as you can comfortably go.
7. Push through your heels to return to the starting position, squeezing your glutes at the top.
8. Repeat for the desired number of reps.
Tips:
- Make sure to keep your core engaged and back straight throughout the movement to prevent injury.
- Focus on pushing through your heels to engage the glutes and hamstrings.
- Start with a lighter weight to ensure proper form before increasing the weight.
- You can also perform this exercise using a kettlebell or a weight plate if you don't have a dumbbell available.
Equipment required
Dumbbell
Dumbbells are handheld weights typically used for resistance training exercises. They come in various sizes and weights, allowing for a wide range of exercises that target specific muscle groups. Dumbbells are versatile tools for strength training, muscle building, and toning. They can be used for a wide variety of exercises, including arm curls, shoulder presses, chest presses, lunges, and squats.