Description
A squat exercise performed with a dumbbell held at the chest level and legs positioned wider than shoulder-width apart.
How to Do Dumbbell Goblet Sumo Squat
- 1Setup
Hold a dumbbell vertically by one end, cupping the top plate with both hands against your chest, keeping your elbows tucked.
- 2Setup
Stand with your feet significantly wider than shoulder-width apart, toes pointed out at a 45-degree angle. Keep your chest up and core engaged.
- 3
Initiate the squat by pushing your hips back and bending your knees, lowering your body as if sitting into a chair between your legs.
- 4
Descend until your thighs are parallel to the floor or slightly below, ensuring your knees track in line with your toes. Inhale during this lowering phase.
- 5
Drive through your heels and the outer edges of your feet to stand back up, squeezing your glutes and inner thighs at the top. Exhale as you ascend.
Tips
- Maintain an upright torso by keeping your chest proud and shoulders pulled back throughout the movement, preventing your upper back from rounding.
- Actively push your knees outwards, aligning them with your toes, especially during the descent, to maximize inner thigh engagement and protect your knee joints.
- Control the eccentric (lowering) phase by taking 2-3 seconds to descend, which enhances muscle engagement and reduces reliance on momentum.
- Aim for a full range of motion where your hips drop below your knees, provided you can maintain proper form and knee alignment, to fully activate the glutes and adductors.
Common Mistakes
- ×Rounding the back, especially at the bottom of the squat, can be fixed by keeping your chest lifted and shoulders pulled back throughout the entire movement.
- ×Allowing your knees to cave inward (valgus collapse) reduces adductor engagement and stresses the knee joint; correct this by actively pushing your knees out over your toes.
- ×Not going deep enough limits glute and inner thigh activation; ensure you descend until your thighs are parallel or slightly below, maintaining good form.
Variations
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