SHIFT Fit
Dumbbell goblet squat
Dumbbell goblet squat: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand holding weight vertically at chest.
- Squat while keeping weight close. Keep heels planted. Push through your feet to stand back up, keeping the weight close to your chest.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Keep heels planted. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- dumbbells
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 sets × 5 reps; 75s rest between sets. | dumbbells |
| beginner | 2 sets × 8 reps; 75s rest between sets. | dumbbells |
| beginner | 3 sets × 8 reps; 90s rest between sets. | dumbbells |
| beginner | 2 sets × 12 reps; 90s rest between sets. | dumbbells |
| beginner | 2 sets × 6 reps; 90s rest between sets. | dumbbells |
| beginner | 1 set × 8 reps. | dumbbells |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Reduce range if the knee position is uncomfortable; do not force painful loading.
- Heels lifting; knees collapsing inward; dropping onto the seat or forcing extra depth. Exercise check: Keep heels planted.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.