Quads Beginner

Goblet Squat

  • Quads
  • Glutes
  • Core
  • Adductors

Dumbbell

Abstract movement graphic. Follow the written steps below.

How to perform

  1. Hold one dumbbell upright close to your chest with both hands.

  2. Stand with feet at a comfortable width and brace your abdomen.

  3. Bend the knees and hips to sit down between your legs.

  4. Push through your whole feet to stand while keeping the weight close.

Key cues

  • Keep elbows pointing down.
  • Let knees move with the toes.
  • Keep the load near your torso.

Common mistakes

  • Holding the weight too far forward.
  • Rolling onto the toes.
  • Forcing depth after the torso loses control.

Alternatives

Other ways to move.

All exercises

Related options with different demands. Choose the one that fits your equipment and experience.