Dumbbell Goblet Squat

A bodyweight-style squat loaded with one dumbbell at the chest — the cleanest way to teach the squat pattern.

Legs Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Glutes

Secondary

none

Step by step

Stand with feet shoulder-width apart, toes turned slightly out, holding a dumbbell vertically at the chest.
Cup the top head of the dumbbell with both hands, elbows tucked down under the weight.
Brace the core, set the ribs stacked over the hips, and fix your eyes on a point straight ahead.
Sit back and down at the same time, pushing the knees out in line with your toes as you descend.
Reach the bottom with thighs at or below parallel, chest tall, and elbows tracking inside the knees.
Drive through the whole foot to stand back up, finishing tall with hips and knees fully extended.

Log your sets. After a few weeks you will see whether it is moving. Free.