Legs · Dumbbell
Dumbbell Goblet Wall Sit
How to do the dumbbell goblet wall sit, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Stand with your back against a wall and slide down until your hips and knees are at 90 degrees, holding a dumbbell vertically against your chest in goblet position. Keep your heels down and knees over your ankles. Hold this loaded seated position with your back pressed to the wall and core braced.
- 1Your quads burning under the added dumbbell load
- 2Your back flat against the wall and your core engaged
- 3The dumbbell held tight to your chest, weight even through both feet
Common mistakes
- Letting the dumbbell drift away from your chest
- Letting your knees cave inward
- Sliding up out of the 90-degree position
Muscles worked
The dumbbell goblet wall sit mainly works the quads, with the glutes, hamstrings, forearms, lower back, and calves assisting.
- QuadsPrimary
- GlutesSupport
- HamstringsSupport
- ForearmsSupport
- Lower BackSupport
- CalvesSupport
- BicepsMinor
- Upper AbsMinor
- Lower AbsMinor
- AdductorsMinor
Kovo programs the dumbbell goblet wall sit 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.