Dumbbell heels up goblet squat

Videos

Pause Squat Enter picture-in-picture Enter fullscreen

Instructions

Proper Position

  • Hold a dumbbell with both hands vertically, gripping one end close to your chest. Your elbows should point downward.
  • Position your feet slightly wider than hip-width apart, with your heels elevated on a small support (like weight plates or a platform). Your toes should point slightly outward.
  • Engage your core and keep your back straight.

Movement

  • Bend your knees and push your hips back to lower into a squat, keeping the dumbbell close to your chest.
  • Lower until your thighs are parallel to the floor or lower, if your mobility allows, while maintaining an upright posture.
  • Push through your heels (even though they are elevated) to return to the starting position.
  • Repeat for the desired number of repetitions.

Breathing

  • Inhale as you lower into the squat.
  • Exhale as you rise back up.

Tips

  • Maintain a stable position and use supports to elevate your heels, which helps target the quadriceps more effectively.
  • Keep your back straight and avoid leaning forward during the movement.
  • Start with a light weight if you’re a beginner, then gradually increase.
  • If you feel strain in your knees, adjust your foot positioning or reduce the height of the heel elevation.
Loading...
Loading...