Exercise library
Quads
Dumbbell Goblet Squat
- Primary muscle
- Quads
- Also works
- Glutes, Core
- Equipment
- Dumbbell
- Movement pattern
- Squat
- Role in a program
- Primary
How to do it
Hold one dumbbell vertically against your chest with both hands. Squat down between your knees keeping the chest tall and elbows inside the thighs, then drive through the heels to stand.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the quads — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Dumbbell Bulgarian Split SquatDumbbellSquat
- Dumbbell Forward LungeDumbbellSquat
- Dumbbell Goblet Reverse LungeDumbbellSquat
- Dumbbell Lateral LungeDumbbellSquat
- Dumbbell Lateral Step-UpDumbbellSquat
- Dumbbell Reverse LungeDumbbellSquat
No-equipment alternatives
Training at home or on the road — bodyweight options for the quads: