Goblet Squat (Dumbbell)
Also called Goblet Squat, DB Goblet Squat
How to do it
Hold one dumbbell vertically close to your chest with both hands and stand with your feet about shoulder-width apart. Brace your trunk and squat between your hips while keeping your knees tracking over your toes, then drive through your whole feet to stand. Lower under control without letting the dumbbell pull your chest forward.
Setup
Cup one dumbbell vertically by its upper head and hold it close to the chest with both hands. Set the feet around shoulder width with toes slightly out, wrists secure, elbows down, ribs stacked, and knees aligned over the toes.
Where you should feel it
Through the quads and glutes as you squat and stand, with the hamstrings and adductors assisting while the core holds the torso tall and the forearms secure the dumbbell.
When to use it
Use for accessible front-loaded squat practice and hypertrophy with simple load selection and a self-limiting upright posture. Controlled sets of 8-20 reps work well.