Dumbbell Goblet Cyclist Squat

Instructions for proper form

1. Start by standing on a slant board with your feet shoulder-width apart and your heels elevated. 2. Hold a dumbbell vertically with both hands in a goblet grip (the bottom of the dumbbell resting against your chest). 3. Engage your core and keep your back straight. 4. Initiate the squat by bending your knees and pushing your hips back, ensuring your knees track over your toes. 5. Lower yourself until your thighs are parallel to the floor, keeping the dumbbell in a stable position at your chest. 6. Push through your heels to return to the starting position, fully extending your knees and hips.

Common mistakes to avoid

1. Allowing the knees to collapse inward (valgus collapse). 2. Rounding the back rather than maintaining a neutral spine. 3. Lifting the heels off the slant board during the squat. 4. Using too heavy of a dumbbell, compromising form.

Benefits

Specific benefits of the exercise

1. Targets the quadriceps effectively due to the knee-dominant movement. 2. Enhances lower body strength and stability. 3. Improves balance and proprioception due to the elevation of the heels.

Expected results and timeframe

Consistent practice of the Dumbbell Goblet Cyclist Squat can lead to increased muscle strength and size in the quadriceps within 4-8 weeks, depending on the individual’s training frequency and nutrition..

Who this exercise is best for

This exercise is best for novices looking to strengthen their lower body, particularly in the quadriceps, as well as individuals recovering from injuries who need a low-impact squat variant.

Scientific studies supporting its effectiveness

Research has shown that squat variations promote hypertrophy in the quadriceps. Studies also highlight the effectiveness of goblet squats for improving lower body strength in novice lifters.

Variations

Beginner modifications

1. Perform the squat without weights initially to master the form. 2. Use a smaller or lighter dumbbell to start.

Advanced progressions

1. Increase weight of the dumbbell gradually. 2. Transition to a barbell squat for more overall strength development. 3. Incorporate pauses at the bottom of the squat to increase time under tension.

Integrations

Complementary exercises

1. Lunges for unilateral leg strength. 2. Leg extensions for isolating the quadriceps. 3. Calf raises to strengthen the calves.

Super set recommendations

Pair this exercise with lunges or leg press for an effective lower body workout.

Sample workout routines

A sample routine could include: 1. Dumbbell Goblet Cyclist Squat (3 sets of 10-15 reps) 2. Lunges (3 sets of 10-12 reps per leg) 3. Dumbbell Deadlifts (3 sets of 10-12 reps).

Exercise combinations

Combine this exercise with core strengthening movements such as planks or Russian twists to enhance stability.

Best time to do this exercise in your workout

This exercise is best performed at the beginning of your lower body workout while you are still fresh and can maintain form, allowing for maximum strength and overall effectiveness.