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Upper Legs · Dumbbell
Dumbbell Goblet 2 Sec Hold Squat
Dumbbell Goblet 2 Sec Hold Squat is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings assisting. It needs a dumbbell. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Dumbbell Goblet 2 Sec Hold Squat
- Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands, between your palms. Keep your elbows pointed downward.
- Push your hips back and bend your knees until your thighs are just lower than parallel to the floor.
- Hold the squat position for 2 seconds, keeping your chest up and your weight distributed evenly through your heels.
- Push through your heels to return to the standing position, squeezing your glutes at the top. Repeat for the desired number of repetitions.
Form tips
- Ensure your knees track over your toes and do not cave inward during the squat.
- Focus on keeping your weight on your heels to engage your glutes and hamstrings.
- Maintain a neutral spine and avoid rounding your lower back.
Dumbbell Goblet 2 Sec Hold Squat alternatives
More quads exercises
Dumbbell Goblet 2 Sec Hold Squat FAQ
What muscles does Dumbbell Goblet 2 Sec Hold Squat work?
Dumbbell Goblet 2 Sec Hold Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings work as secondary muscles.
What equipment do you need for Dumbbell Goblet 2 Sec Hold Squat?
You need a dumbbell.
How many sets and reps of Dumbbell Goblet 2 Sec Hold Squat should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Goblet 2 Sec Hold Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Goblet 2 Sec Hold Squat burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Goblet 2 Sec Hold Squat?
Other exercises for the quads include Barbell Squat With 2 Sec Hold, Plate Squat Hold, Plate Squat Hold Reach and Cable Goblet Squat.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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