Dumbbell Goblet Box Squat
Description
The dumbbell goblet box squat holds a dumbbell at the chest (goblet position) and squats down to a box or bench. The box provides a depth reference and teaches sitting back into the squat. It is excellent for learning the squat pattern.
Muscle Group
Equipment Required
Dumbbell Goblet Box Squat Instructions
- Hold a dumbbell vertically against your chest with both hands under the top end (goblet position).
- Stand in front of a box or bench at about knee height.
- Set feet shoulder-width apart.
- Sit your hips back and down toward the box.
- Touch the box lightly with your glutes. Do not crash down.
- Drive through your feet to stand back up.
- Maintain an upright torso throughout.
- Use moderate weight. Aim for 10 to 15 reps.
Dumbbell Goblet Box Squat Form & Visual
Dumbbell Goblet Box Squat Benefits
- Box provides depth reference
- Teaches sitting back into the squat
- Goblet position promotes upright torso
- Excellent for learning squat mechanics
- Builds quads and glutes
- Safer than free squats for beginners
Dumbbell Goblet Box Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Core (stabilizer)
- Biceps brachii (goblet hold)
Dumbbell Goblet Box Squat Variations & Alternatives
- Dumbbell Goblet Squat
- Barbell Box Squat
- KB Goblet Squat
- Goblet Pause Squat
- Heel-Elevated Goblet Squat
