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dumbbell squat Activity intensity • Moderate
✓ knee safe
✓ shoulder safe
✓ lower back safe
✓ wrist safe
Dumbbell or Kettlebell Goblet Squat
Primary Muscles: quadriceps, glutes
Secondary Stabilisers: core, upper back, adductors
DEFAULT REP RANGE
8-15 reps
INTERVAL REST TARGET
90s
DIFFICULTY
beginner
Biomechanical Coaching Cues
- Hold a heavy dumbbell vertically or a kettlebell by the horns close to your sternum.
- Keep your elbows tucked inside your knees as you squat down with an upright torso.
- Pause briefly at the bottom and push the floor away through your whole foot.