About this exercise
A wide-stance squat variation where a single dumbbell is held at chest height in a goblet grip, targeting the inner thighs, quads, and glutes with enhanced core engagement.
Dumbbell Goblet Sumo Squat
Step by step instructions, muscle activation and variants for the Dumbbell Goblet Sumo Squat.
MediumGlutesQuadriceps
How to Perform
- Stand with feet wider than shoulder-width, toes pointed outward at about 45 degrees
- Hold a dumbbell vertically at chest height with both hands cupping the top end (goblet grip)
- Brace your core and keep your chest tall
- Push your knees out in line with your toes and lower into a squat until your thighs are at least parallel to the floor
- Pause briefly at the bottom, then drive through your heels to return to standing
- Squeeze your glutes at the top and repeat
Muscle Activation
Primary
GlutesQuadricepsInner thighs
Secondary
HamstringsCore
About the Dumbbell Goblet Sumo Squat
The Dumbbell Goblet Sumo Squat 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.
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