Dumbbell Elevated Heel Goblet Squat

Muscles worked

Setup

1. Place a weight plate or a low step on the floor and stand with your heels elevated 1-2 inches, feet shoulder-width apart.
2. Hold a single dumbbell vertically against your chest in a 'goblet' grip, cupping the top head with both hands.
3. Keep your elbows tucked in toward your ribs and pull your shoulder blades back and down.
4. Engage your core and maintain a proud, upright chest.

How to do it

1. Inhale and lower your hips straight down by bending at the knees and hips simultaneously, keeping your torso as vertical as possible.
2. Descend until your thighs are at least parallel to the floor, or as deep as your mobility allows without rounding your back.
3. Exhale and drive through the mid-foot to return to the starting position, pushing the floor away.
4. Maintain a controlled 3-second eccentric (lowering) phase and a powerful 1-second concentric (rising) phase.

Form checklist

• Keep the dumbbell in constant contact with your sternum to prevent leaning forward.
• Ensure your knees track in the same direction as your toes throughout the movement.
• Maintain a neutral spine; do not let your lower back 'wink' or round at the bottom of the rep.
• Keep your elbows inside your knees at the bottom of the squat.

Pro tips

• Think about 'sitting between your heels' rather than sitting back to maximize the stretch and tension on the quadriceps.
• Maintain constant tension by stopping just short of a full lockout at the top of the movement.
• Drive your knees forward over your toes—the heel elevation makes this safe and optimal for quad growth.

Make it harder

• Add a 2-second pause at the bottom of each rep to remove elastic momentum and increase time under tension.
• Perform '1.5 reps' by squatting to the bottom, rising halfway up, returning to the bottom, and then standing all the way up.

Frequently asked

What muscles does the dumbbell elevated heel goblet squat work?

The dumbbell elevated heel goblet squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the obliques as secondary muscles.

What equipment do you need for the dumbbell elevated heel goblet squat?

The dumbbell elevated heel goblet squat uses dumbbell.

Is the dumbbell elevated heel goblet squat good for beginners?

The dumbbell elevated heel goblet squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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