SahiKasratसही कसरत
हिंदी

Goblet Squat (Dumbbell)

  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner

A squat holding one dumbbell in front of your chest. The weight in front helps you stay upright, so it's the easiest way to learn squatting with weight.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Hold one dumbbell upright against your chest with both hands, elbows pointing down.
  2. Feet shoulder-width apart or a little wider, toes turned out slightly.
  3. Push your hips back and down to sit, letting your elbows come inside your knees. Keep your chest up.
  4. Press through your heels to stand back up.

Breathing: Breathe in as you go down, breathe out as you stand up.

How much to start with: 2–3 sets × 8–12 reps

❌ Common mistakes

  • Letting the dumbbell drift away from your chest.
  • Letting your knees cave inwards.
  • Heels lifting or back rounding.

⚠️ Safety

  • Hold the dumbbell firmly. If your knee or back hurts, use less weight or stop.

Muscles worked

Main: Quads

Also works: Glutes, Abs

Easier versionBodyweight SquatNext step (a bit harder)Barbell Back Squat

More ways to train Quads

Chair Squat (Sit to Stand) Sitting down on a chair and standing up without using your hands. As simple as daily life — the best starting point if you are completely new or older.
  • 🧴 Household items
  • At home
  • Beginner
 Wall Sit Leaning your back on a wall and holding as if sitting on an invisible chair. No movement, just holding — you will feel your thighs burn.
  • 🙌 No equipment
  • At home / At the gym
  • Beginner
 Step-up (Stair or Step) Stepping up onto the first stair or a sturdy low step with one leg. It strengthens each leg on its own.
  • 🧴 Household items
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 Leg Press Machine Pushing a platform away with your legs while seated or reclined. Your back is supported, so it's a good first leg machine in the gym.
  • ⚙️ Gym machine
  • At the gym
  • Beginner