Goblet Box Squat
Step-by-step technique for Goblet Box Squat, an exercise for quads using dumbbells. From the Frog Fitness exercise library.
How to do it
- Place a box or bench behind you, high enough that you can sit down with a straight back without rounding.
- Hold a dumbbell against your chest with both hands, elbows pointing down. Feet slightly wider than hip width, toes slightly out.
- Push your hips back and bend your knees until your glutes touch the box. Keep your chest up and back straight.
- Drive through the whole foot back to standing and squeeze your glutes at the top.
Coach tip: Do not sit down heavily on the box, just touch it. Raise the box if your back rounds at the bottom.
Muscles worked
Primary: Quads
Secondary: Glutes, Core
Goblet Box Squat is a strength exercise that loads the quads using dumbbells. Log it in Frog Fitness to follow how the load develops over time.
At a glance
- Primary muscle
- Quads
- Secondary
- Glutes, Core
- Equipment
- Dumbbells
- Type
- Strength