Dumbbell Goblet Squat
A squat variation holding a single dumbbell vertically at your chest.
- 45 secDuration
- 1 × 12Reps
- DumbbellEquipment
Muscles Targeted
- Quad
- Glutes
How to Perform
- Hold dumbbell vertically with both hands.
- Stand with feet shoulder-width apart, toes slightly out.
- Lower hips by bending knees and pushing back.
- Keep chest up, elbows inside knees.
- Push through heels to stand up.
- Repeat for desired repetitions.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
Get your personalised AI plan
Kai builds a programme for your body. Free for 3 days.
Variations & Alternatives
Bulgarian Split Squat
moderateA single-leg squat that builds lower body strength and balance.
- Quad
- Glutes
- Hamstring
_Thighs.jpg)
Smith Leg Press
challengingA strength exercise for legs using the Smith machine.
- Quad
- Glutes
- Hamstring
_Thighs.jpg)
Barbell Squat
challengingA classic compound exercise for building lower body strength.
- Quad
- Glutes
- Hamstring