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Dumbbell Goblet Sumo Squat

An intermediate strength exercise that targets the quadriceps and glutes.

INTERMEDIATESTRENGTHANY
Dumbbell Goblet Sumo Squat exercise demonstration

Muscles Targeted

Primary

  • QUADRICEPS
  • GLUTES

Secondary

  • CORE
  • ADDUCTORS

How to Perform

  1. Hold a dumbbell close to chest in goblet position, feet wider than hip-width with toes slightly out. Sit back between the heels, chest up, knees tracking toes. Pause briefly at depth then drive through heels. Keep elbows inside knees. For beginners pick a light–moderate dumbbell to practice depth and control. Avoid heavy loading if elbows are painful — hold weight lower on palm if that helps comfort.

Equipment Needed

  • Dumbbell

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General Safety

These general guidelines apply to every exercise: warm up first, choose a load and range you can control, and stop if you feel pain. Ask a qualified professional before training around an injury or medical condition.

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