Step by step instructions, muscle activation and variants for the Dumbbell Goblet Squat with Calf Raise.
The dumbbell goblet squat with calf raise combines a deep goblet squat with a standing calf raise performed at the top of each rep. Holding a dumbbell vertically at your chest, you squat to depth and then drive up and onto your toes, training the quads, glutes, and calves in a single fluid movement.
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The Dumbbell Goblet Squat with Calf Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.