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Legs, glutesdumbbellMain Workout · 3 sets · 10-12 reps

Goblet Squats

Hold the dumbbell at chest height, elbows inside knees at the bottom.

📷 Practice with camera coach

Muscles worked

FRONTBACK

Primary movers

QuadsGlutes

Assisting

HamstringsAbs

Tracked signal

Knee angle

Reference range

169° → 64°

Reference tempo

~4.5s / rep

How to do it

  1. 1

    Hold one dumbbell vertically at chest height, elbows tucked.

  2. 2

    Feet shoulder-width, toes slightly out. Brace your core.

  3. 3

    Sink your hips down and back until your elbows pass inside your knees.

  4. 4

    Drive through your heels to stand fully tall.