Legs · Dumbbell
Dumbbell Goblet Squat with Calf Raise
How to do the dumbbell goblet squat with calf raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Hold a dumbbell vertically against your chest with both hands. Squat down until your thighs are at least parallel, keeping your chest up, then drive through your heels to stand. At the top, push up onto your toes for a calf raise before the next rep.
- 1Sit back into your heels and feel your quads and glutes load
- 2Keep the dumbbell tight to your chest and elbows inside your knees
- 3Squeeze your calves hard at the top of the raise
Common mistakes
- Don't let your knees cave or heels lift during the squat
- Avoid letting your chest collapse forward
- Don't rush the calf raise; pause and control it
Muscles worked
The dumbbell goblet squat with calf raise mainly works the quads, glutes, and calves, with the hamstrings, lower back, and upper abs assisting.
- QuadsPrimary
- GlutesPrimary
- CalvesPrimary
- HamstringsSupport
- Lower BackSupport
- Upper AbsSupport
- ForearmsMinor
- Lower AbsMinor
- AdductorsMinor
Kovo programs the dumbbell goblet squat with calf raise 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.