Male model ex_3BK5ZX

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Upper Legs · Dumbbell

Dumbbell Goblet Squat

intermediatestrength

Dumbbell Goblet Squat is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and adductors assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.

Target: Quads
Body part: Upper Legs
Equipment: Dumbbell
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3-4 × 6-10
Calories / min: ≈ 6.1 kcal

Primary muscles

Quadriceps · Quadriceps Femoris
Glutes · gluteus maximus, gluteus mideus

Secondary muscles

Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Adductors · Adductor Magnus

How to do Dumbbell Goblet 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, making sure to keep your weight on your heels.
Continue lowering yourself until your thighs are at least parallel to the floor, or as low as your mobility allows, while maintaining a straight back and keeping the dumbbell close to your chest.
Push through your heels to return to the starting position, straightening your legs and extending your hips fully at the top.

Form tips

Ensure your knees track over your toes and do not cave inward.
Maintain a neutral spine and avoid rounding your back.
Focus on pushing through your heels to engage your glutes and quadriceps effectively.

Dumbbell Goblet Squat alternatives

Cable Goblet Squat

Quads · beginner

Bodyweight Squat

Quads · beginner

Sissy Squat Bodyweight

Quads · advanced

Goblet Kettlebell Squats

Quads · intermediate

More quads exercises

Dumbbell Goblet Split Squat

Quads · intermediate

Cossack Squat

Quads · intermediate

Barbell Low Bar Squat

Quads · intermediate

Cable Split Squat

Quads · beginner

Barbell Full Squat

Quads · intermediate

Kettlebell Suitcase Squat

Quads · intermediate

Dumbbell Offset Squat

Quads · intermediate

Kettlebell Sumo Squat

Quads · intermediate

Dumbbell Goblet Squat FAQ

What muscles does Dumbbell Goblet Squat work?

Dumbbell Goblet Squat mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and adductors work as secondary muscles.

What equipment do you need for Dumbbell Goblet Squat?

You need a dumbbell.

How many sets and reps of Dumbbell Goblet Squat should I do?

Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Goblet 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 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 Squat?

Other exercises for the quads include Cable Goblet Squat, Bodyweight Squat, Sissy Squat Bodyweight and Goblet Kettlebell Squats.

For developers

Use Dumbbell Goblet Squat in your app

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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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_3BK5ZX" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_3BK5ZX",
  "name": "Dumbbell Goblet Squat",
  "model": "male",
  "target": "Quads",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_3BK5ZX/mp4-720.mp4?…",
    "poster": "https://…/ex_3BK5ZX/poster.jpg?…"
  }
}