Dumbbell Goblet Box Squat
The Dumbbell Goblet Box Squat is a lower body exercise that targets the quadriceps, hamstrings, and glutes.
To perform this exercise:
- Stand in front of a sturdy box or bench, holding a dumbbell close to your chest with both hands.
- Lower your body into a squat, pushing your hips back and bending your knees until your thighs are parallel to the ground.
- Touch your glutes to the box, then push through your heels to return to the starting position.
How to perform the Dumbbell Goblet Box Squat
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Goblet Box Squat using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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