Dumbbell Goblet Squat

The Dumbbell Goblet Squat is a lower body exercise that targets the quads, glutes, and hamstrings. By holding a dumbbell in front of the chest, the movement engages the core for stability while promoting proper squat form. This variation is excellent for beginners and advanced lifters alike, providing a full-body workout and improving mobility, strength, and posture.

Step-by-Step Instructions:

1. Set Up Your Stance: Stand with your feet shoulder-width apart, with the toes pointing slightly outward. Hold a dumbbell with both hands at chest level, close to your body.
2. Engage Your Core: Tighten your core and stand tall, ensuring that your back is straight and your chest is lifted.
3. Initiate the Squat: Begin by lowering your body into a squat position, pushing your hips back and bending your knees. Keep the dumbbell close to your chest as you descend.
4. Lower Slowly: Lower your body until your thighs are parallel to the ground or as deep as your mobility allows. Ensure your knees don’t extend beyond your toes.
5. Return to Start Position: Push through your heels to rise back to the starting position, engaging your glutes and quads on the way up.
6. Complete the Reps: Repeat the movement for your desired number of reps, maintaining a controlled form throughout.

The Dumbbell Goblet Squat primarily targets the quadriceps (front thigh muscles), glutes, and hamstrings. The core muscles are also activated for stability, and the calves assist in maintaining proper form during the squat.