Fysiqal

Squat · Beginner

Goblet Squat

Compound squat exercise using dumbbell.
Goblet Squat demonstration (no audio).
Movement pattern
Squat
Difficulty
Beginner
Equipment
Dumbbell
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

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How to do the Goblet Squat

Cues reviewed by Kwabena Osei on

Setup

Hold one dumbbell vertically against your chest, both hands cupping the top head, elbows pointed down.

  1. Squat down keeping the dumbbell close to your chest the whole way -- it acts as a counterbalance that helps you sit upright.

  2. Let your elbows track just inside your knees at the bottom; use them as a gentle depth/mobility cue, not something to force lower.

  3. Stand by pushing the floor away, keeping the weight close to your body.

Common mistakes

  • Letting the dumbbell drift away from the chest, which pulls you forward and shifts weight onto the toes.

  • Using a stance too narrow for hip mobility, causing early heel lift.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Knee extensionprimary action

    Rectus femoris (prime mover, high emphasis); Vastus lateralis (prime mover, high emphasis); Vastus medialis (prime mover, high emphasis); Vastus intermedius (prime mover, high emphasis)

  • Hip extensionprimary action

    Gluteus maximus (prime mover, moderate emphasis); Biceps femoris long head (synergist, low emphasis); Semimembranosus (synergist, low emphasis); Semitendinosus (synergist, low emphasis); Adductor magnus (synergist, moderate emphasis)

  • Spine extensionsecondary action

    Erector spinae (stabilizer, moderate emphasis); Rectus abdominis (stabilizer, high emphasis); Transverse abdominis (stabilizer, moderate emphasis)

Related exercises

All squat exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.