Dumbbell Goblet Sumo Squat exercise animation (Männlich)

Dumbbell Goblet Sumo Squat

Zielmuskel
—
Equipment
Dumbbell
Körperregion
Thighs
Typ
Strength

The dumbbell goblet sumo squat is a wide-stance lower-body exercise that trains the glutes, quadriceps, and inner-thigh adductors while you hold a single dumbbell vertically at your chest. The goblet load keeps your torso upright and your core braced, making it an accessible way to build leg strength and squat depth.

Dumbbell Goblet Sumo Squat: So führst du sie aus

  1. 1Stand and hold one dumbbell vertically against your chest, cupping the top end with both hands so it sits just under your chin (goblet position).
  2. 2Set your feet wider than shoulder-width and turn your toes out to roughly 30–45 degrees, knees tracking the same direction as your toes.
  3. 3Brace your core, keep your chest tall, and pull your shoulders down and back.
  4. 4Push your hips back and bend your knees to lower straight down, keeping your weight balanced over your midfoot.
  5. 5Descend until your thighs are about parallel to the floor, keeping your knees pushed out over your toes and your torso upright.
  6. 6Drive through your heels and the inside of your feet to stand back up, squeezing your glutes at the top.
  7. 7Complete your reps, then lower the dumbbell under control to finish.

Technik-Tipps

  • Keep your knees actively pushed out in line with your toes so your inner thighs and glutes share the load.
  • Stay tall through your chest and keep the dumbbell tight to your body to avoid leaning forward.
  • Adjust how far you turn your toes out until you find the angle that lets you reach depth comfortably.
  • Lower under control for a beat, then drive up with intent rather than bouncing out of the bottom.

Häufige Fehler

  • Letting the knees cave inward, which removes tension from the glutes and stresses the knee joint.
  • Rounding the upper back or letting the dumbbell drift away from the chest, which tips you forward and loads the lower back.
  • Cutting the depth short by stopping high, which limits how much the glutes and quads actually work.
  • Rising onto the toes or shifting weight forward, which costs you balance and reduces power out of the squat.

Häufig gestellte Fragen

What muscles does the dumbbell goblet sumo squat work?

The wide stance and turned-out toes emphasize the glutes and inner-thigh adductors while the quadriceps drive you out of the bottom. Holding the dumbbell at your chest also keeps your core and upper back engaged to stay upright.

How wide should my stance be?

Set your feet wider than shoulder-width with your toes turned out around 30–45 degrees. Adjust the width and toe angle until you can squat to depth with your knees tracking over your toes and your torso upright.

Is the dumbbell goblet sumo squat good for beginners?

Yes. The goblet hold naturally keeps your chest tall and core braced, which makes it easier to learn squat depth and good knee tracking than a barbell back squat. Start with a light dumbbell and add load as your form improves.

What is a good alternative to the dumbbell goblet sumo squat?

A standard dumbbell goblet squat with a narrower, neutral stance shifts emphasis slightly toward the quads, while a dumbbell sumo deadlift trains the same wide-stance muscles from a hip-hinge pattern.

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