Legs · Dumbbell
Dumbbell Goblet Sumo Squat
How to do the dumbbell goblet sumo squat, 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
Stand with feet wider than shoulder-width and toes turned out, holding a single dumbbell vertically against your chest. Sit your hips straight down between your heels until your thighs reach at least parallel, keeping your chest tall. Drive through your heels and squeeze your glutes to stand back up.
- 1Hold the dumbbell tight to your chest and sit straight down into your
- 2heels, feeling your quads and inner thighs work
- 3Push your knees out in line with your toes as you descend
- 4Drive up through your heels and squeeze your glutes at the top
Common mistakes
- Don't let your knees cave inward or your heels lift off the floor
- Avoid letting the dumbbell drift away from your chest or your torso fold forward
- Don't bounce out of the bottom; control the descent
Muscles worked
The dumbbell goblet sumo squat mainly works the quads and glutes, with the hamstrings, adductors, lower back, upper abs, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- AdductorsSupport
- Lower BackSupport
- Upper AbsSupport
- CalvesSupport
- ForearmsMinor
Kovo programs the dumbbell goblet sumo 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.