Goblet Squat (Dumbbell)
The Dumbbell Goblet Squat is a foundational lower-body exercise where you hold a single weight at chest height while performing a squat. It primarily strengthens the quadriceps and glutes while the front-loaded position naturally encourages an upright torso and proper squat mechanics.
Iridium selects this exercise to target the quadriceps when your lower back recovery status indicates a need for reduced spinal loading. The AI adjusts rep ranges and monitors RPE to ensure you achieve sufficient volume for hypertrophy even with lighter loads compared to barbell squats.
Form Cues
- Cup the top of the dumbbell with both palms against your chest
- Keep your elbows tucked in tight to your ribcage
- Sit your hips down and back as if aiming for a chair
- Keep your chest tall and core braced throughout the rep
- Drive through your full foot to return to standing
- Don't let the dumbbell drift away from your chest
- Don't let your knees cave inward as you stand up
- Don't round your lower back at the bottom of the squat
- Don't lift your heels off the ground
- Don't look straight down at the floor
Common Mistakes
- Holding the weight too far from the body
- Butt winking (rounding the lumbar spine)
- Not squatting to parallel depth
- Allowing the chest to collapse forward
- Rising onto the toes
Muscles Worked
This exercise is a powerhouse for the quadriceps and glutes, driving knee and hip extension. The unique front-loaded position also forces the thoracic extensors and core musculature to work isometrically to prevent the torso from tipping forward, making it an excellent full-body stabilizer.
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Secondary
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