Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredDumbbell
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Adductors, Calves, Glutes, Hamstrings, Lower Back
Target Muscle Group


Quads Muscle Anatomy Diagram

Dumbbell Goblet Box Squat Overview

The dumbbell goblet box squat is a variation of the dumbbell goblet squat and an exercise used to strengthen the muscles of the legs. Primarily, the dumbbell goblet box squat targets the quadriceps, but will also indirectly work the muscles of the hamstrings, calves, glutes, and core.

Box squat variations serve a couple of purposes. They can be used to help beginners learn the proper form of a back squat by providing an external cue to let lifters know when to reverse the movement.

Box squats also serve rehabilitation purposes, especially for those coming off knee injuries or those learning how to eliminate the butt wink during squats.

The dumbbell goblet squat can serve a similar purpose. They are also helpful in that they bring the weight in front of the body which can help lifters who struggle to maintain an upright torso during the squat.

All in all, the dumbbell goblet box squat is perfect for those rehabilitating from injury or learning the squat movement pattern.

Dumbbell Goblet Box Squat Instructions

  1. Select a dumbbell and position it at chest height with one hand under each edge of the dumbbell.
  2. Take a deep breath and descend by simultaneously pushing the hips back and bending the knees.
  3. Once your glutes touch the box behind, reverse the movement.
  4. Keep your abs braced and drive your feet through the floor.
  5. Drive back to the starting position and repeat for the desired number of repetitions.

Dumbbell Goblet Box Squat Tips

  1. If you struggle with squatting with a barbell then this is the best version for learning how to squat in a vertical fashion.
  2. Toe angle is highly individual - experiment to see what feels best for you.
  3. Experiment with a “false” (i.e. thumbless) grip as this helps to eliminate elbow and wrist issues in some folks.
  4. Drive through the whole foot - you want 3 points of contact: big toe, little toe, and heel.
  5. Imagine you’re trying to drop your back pockets straight towards your heels. Down, not back.
  6. Some forward translation of the knees over the toes is alright provided that the knees don’t deviate excessively inward or outward. Those with longer femurs will have to allow their knees to come farther forward if they want to remain upright.
  7. Neck position is highly individual as well - some prefer a neutral neck position (i.e. keeping the chin tucked throughout the lift) while others do well with looking straight ahead. Experiment with each and see which one works best for your anatomy.
  8. Don’t push the knees out excessively but ensure they track roughly over or slightly outside the 2nd toe.