10 Best Dumbbell Goblet Squat Alternatives for Quad Strength
The Dumbbell Goblet Squat is done standing with dumbbells.
Original Exercise: Dumbbell Goblet Squat
- Primary muscle
- Quads
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Type
- Compound
Secondary muscles: Glutes, Hamstrings, Calves
How to perform Dumbbell Goblet Squat
- Stand with your feet shoulder-width apart, holding a dumbbell vertically against your chest with both hands.
- Keeping your chest up and core engaged, lower your body down into a squat position by pushing your hips back and bending your knees.
- Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Dumbbell Goblet Squat Alternative
A single dumbbell only goes so heavy before your grip or the rack runs out, and a busy dumbbell rack can leave you with nothing to hold at all. The Dumbbell Goblet Squat depends on that one dumbbell against your chest, so losing it means finding another way to load the same standing squat. Some alternatives swap the dumbbell for a kettlebell held the same way, others move the weight onto a barbell across your back or your front rack, and one has you clean a kettlebell to each shoulder. Every option keeps you standing and squatting deep, just with a different object in your hands or on your back.
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