Dumbbell goblet squat
Squat holding a light weight at your chest.
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What you need
A light dumbbell or filled water bottle
Before you start
Check with your GP or physio first if
you've had a hip replacement recently
Some surgeons restrict deep hip bending, crossing the legs or turning on the leg for the first weeks. It depends on the surgical approach, so the operating team's instructions come first.
you've had a fracture in your spine
After a vertebral fracture, a physio usually sets the safe range for bending forwards and turning, and how much to lift.
you have high blood pressure that isn't under control
Heavy lifts and long holds encourage breath-holding, which raises blood pressure sharply.
Getting into position
- Put a light dumbbell or a filled water bottle on the seat of a chair or a table at about hip height, so you don't have to bend to the floor for it.
- Pick it up with both hands and hold it upright against your chest, elbows pointing down.
- Stand with your feet hip- to shoulder-width apart, toes turned out slightly.
How to do it
Keeping the weight close to your chest, push your hips back and bend your knees.
Lower to the same depth as your bodyweight squat, hips below your knees.
Push through your feet to stand back up tall. Breathe out as you push.
To finish, stand fully upright, then put the weight back down on the chair or table, not the floor.
Keep in mind
- Weight stays close to your chest.
- Heels stay down, knees in line with your toes.
- Breathe out as you stand.
Where you should feel it
The front of your thighs and your buttocks. As you work harder, the thighs warm up and can start to burn.
Stop or change something if you feel
Pain inside the knee, at the kneecap, or in your lower back.
Stop straight away if you have
- Chest pain, pressure or tightness.
- Breathlessness that does not settle quickly with rest.
- Dizziness, faintness or feeling sick.
- Sharp or sudden pain anywhere.
- Pain in a joint or tendon (knee, elbow, wrist, shoulder, Achilles) rather than in the muscle.
Stop and sit down. For chest pain, pressure or tightness, or breathlessness that does not settle with rest, call emergency services straight away. Don't wait to see if it passes. For anything else on this list, rest, and speak to your GP before your next session.
A gentler starting point
Use a lighter weight, or go back to the bodyweight squat.
When it feels easy
Use the next weight up and go back to 8 reps.
Your next small steps
Change one thing at a time. Stay on a step until it feels steady, then take the next.
Hold one light dumbbell or a filled water bottle at your chest and squat to full depth.
2 sets × 8–10
Move on when: Form looks the same as your bodyweight squat.
Add reps.
2–3 sets × 10–12
Move on when: All sets reach 12 with two or three more left in you.
Use the next weight up and go back to 8 reps.
2–3 sets × 8–12
Move on when: You reach 12 again at the new weight. Repeat this step with each weight increase.
- Easier version
- Bodyweight squat
- Next level up
- Barbell squat introduction (coming soon)Ready when: You're squatting a dumbbell steadily and want to learn the barbell squat with in-person coaching.
Levels in squat / stand up
Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.
- Level 1 · Supported start · GentleChair stand using hands
- Level 1 · Supported start · GentleSupported mini squat
- Level 2 · Foundation · GentleSit to stand
- Level 2 · Foundation · GentleFull squat holding stable support (coming soon)
- Level 3 · More challenge · GentleQuicker chair stand (coming soon)
- Level 3 · More challenge · ModerateBodyweight squat
- Level 3 · More challenge · ModerateDumbbell goblet squat
- Level 4 · Experienced · ModerateBarbell squat introduction (coming soon)
Explore related content.
- Everyday focus
- Getting out of a chair, Walking and stairs
- Body area
- Lower body
- Equipment
- Hand weights or bottles
- Movement format
- Standing
- Starting point
- Continuing a routine
- Age context
- No age cutoff specified
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