Legs · Dumbbell
Dumbbell Goblet 2 Sec Hold Squat
How to do the dumbbell goblet 2 sec hold squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Hold a single dumbbell vertically against your chest, cupping the top head with both hands. Squat down with your elbows tracking inside your knees, pause and hold for two seconds at the bottom, then drive through your heels to stand.
- 1Quads and glutes under tension during the two-second hold
- 2Your chest tall and core braced against the load
- 3A drive through the heels out of the bottom
Common mistakes
- Letting your chest collapse forward under the dumbbell
- Knees caving inward at the bottom or on the way up
- Bouncing out of the hold instead of staying controlled
Muscles worked
The dumbbell goblet 2 sec hold squat mainly works the quads and glutes, with the hamstrings, forearms, lower back, upper abs, lower abs, calves, and adductors assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- ForearmsSupport
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- CalvesSupport
- AdductorsSupport
- BicepsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- ObliquesMinor
- Front DeltsMinor
- Hip FlexorsMinor
Kovo programs the dumbbell goblet 2 sec hold squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.