The DB Goblet Squat is a lower body strength exercise that primarily targets the quadriceps, hamstrings, and glutes. It is called the "goblet" squat because the position of the dumbbell in front of the chest resembles that of holding a goblet.
How to perform a DB Goblet Squat:
- Start by holding a dumbbell vertically at chest height with both hands. Use a dumbbell that feels comfortable and challenging for you, but not too heavy that you cannot maintain proper form.
- Stand with your feet shoulder-width apart and toes pointed slightly outward. Keep your chest up, shoulders back, and core engaged throughout the movement.
- Begin the squat by pushing your hips back and bending your knees. Keep your weight on your heels, and make sure your knees track over your toes. Lower yourself until your thighs are parallel to the ground or slightly below.
- Pause for a second at the bottom of the squat and then drive through your heels to stand back up. As you stand up, squeeze your glutes and engage your quadriceps.
- Repeat for the desired number of reps.
Some tips to keep in mind when performing the DB Goblet Squat:
- Maintain an upright posture throughout the movement and avoid rounding your back.
- Keep your elbows tucked in and your wrists straight as you hold the dumbbell.
- Exhale as you push up from the bottom of the squat.
- If you have any knee or hip issues, consult with a trainer or healthcare professional before attempting this exercise.
