Goblet Squat
A goblet squat holds one dumbbell or kettlebell at your chest while you squat, which helps keep you upright and works your quads, glutes and core.
How it moves
Hold the dumbbell against your chestQuads and glutes working. A simplified figure, not a full form check.
- Main muscle
- Quads
- Also works
- Abs,Glutes,Inner thighs
- Equipment
- Dumbbells
- Level
- Beginner
- Where to start
- 3 sets of 8 to 15 reps
Written by WellPath FusionLast updated · Published
- Hold the weight. Hold one dumbbell vertically against your chest, cupping the top end.
- Set your feet. Stand with feet a little wider than your shoulders, toes turned out slightly.
- Squat down. Bend your hips and knees to lower, keeping your chest up and elbows inside your knees.
- Depth. Go as low as you can with your heels down and back straight.
- Drive up. Push through your feet to stand back up.
What are the most common mistakes?
- Weight drifting forward. Keep it close to your chest.
- Knees caving in. Push them out over your toes.
- Rushing the bottom. Lower in two or three seconds.
How can you make it easier or harder?
Make it harder
Use a heavier weight, or move on to the barbell back squat.
Try next: Barbell Back SquatStop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
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All Quads exercises