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3D demoBack squat with chainsAdvanced · A barbell + Other / check instructions
3D demoBarbell back squatAdvanced · A barbell
3D demoBarbell box squatIntermediate · A barbell
3D demoBarbell Bulgarian split squatAdvanced · A barbell + A bench or box
3D demoBarbell side split squatIntermediate · A barbell
3D demoDouble kettlebell front squatIntermediate · A kettlebell
Dumbbell goblet squat
One dumbbell held close to the chest adds load to the squat.
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What it works
Workouts that use it
Pain guides that use it
Part of a staged plan, with when to get help first.
- Exercises for knee pain: what helps, and a plan to follow
- Runner's knee (patellofemoral pain): exercises that help
- Exercises for knee arthritis (osteoarthritis)
- Meniscus tear exercises: when exercise is the first treatment
- Exercises for hip pain, and when to get it checked
- Hip arthritis exercises: a staged plan that follows the guidelines
- Hip impingement (FAI) and labral tears: exercise first, and what to expect
Similar moves
3D demoBack squat with chainsAdvanced · A barbell + Other / check instructions3D demoBarbell back squatAdvanced · A barbell3D demoBarbell box squatIntermediate · A barbell3D demoBarbell Bulgarian split squatAdvanced · A barbell + A bench or box3D demoBarbell side split squatIntermediate · A barbell3D demoDouble kettlebell front squatIntermediate · A kettlebellBrowse more
Questions people ask
What muscles does the Dumbbell goblet squat work?
Mainly the quads and glutes, with help from the abs and adductors.
What equipment do I need for the Dumbbell goblet squat?
A dumbbell.
Is the Dumbbell goblet squat good for beginners?
It is graded intermediate. If it is too hard right now, start with the Bodyweight squat.
What is an easier alternative to the Dumbbell goblet squat?
Try the Bodyweight squat. Both are written steps in the same progression.
How do I make the Dumbbell goblet squat harder?
Progress to the Back squat with bands, or add load, range or slower lowering once your form is solid.
