Library / Quadriceps
Dumbbell or Kettlebell Goblet Squat
Dumbbell · Squat · Compound
QuadricepsGlutes CoreUpper BackAdductors Joint friendly
Default prescription & biomechanics
- Primary muscles
- Quadriceps, Glutes
- Secondary muscles
- Core, Upper Back, Adductors
- Equipment
- Dumbbell
- Movement pattern
- Squat (Push force)
- Difficulty
- Beginner
- Working rep range
- 8-15 reps per set
- Between-set interval
- 90 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Hold a heavy dumbbell vertically or a kettlebell by the horns close to your sternum.
- Keep your elbows tucked inside your knees as you squat down with an upright torso.
- Pause briefly at the bottom and push the floor away through your whole foot.
Joint & safety considerations
No specific joint contraindications are flagged for Dumbbell or Kettlebell Goblet Squat. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 45-Degree Sled Leg Press | Machine swap | Machine |
| Barbell Box Squat | Barbell swap | Barbell |
| Kettlebell Clean & Front Rack Squat | Kettlebell swap | Kettlebell |
| Resistance Band Front-Racked Squat | Bands swap | Bands |
| Tempo Bodyweight Air Squat (3-1-1) | Bodyweight swap | Bodyweight |
| Barbell Back Squat | Barbell swap | Barbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.